MARCH 6

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New Strength Cycle…

 

STRENGTH

Deadlift (Wendler 5’s)*

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 65% of 90% of 1RM x 5 reps

Set 5: 75% of 90% of 1RM x 5 reps

Set 6: 85% of 90% of 1RM x MAX REPS (As many reps as possible, stopping 1-2 reps short of failure.)

 

You MUST get MORE THAN 5 reps on set 6. Reference Big Lifts 2 and the “To Beat” area on the top left of your screen

 

*Assuming you hit all of your numbers last month (You got 5+ reps on 5’s week, 3+ reps on 3’s week, and 1+ reps on 1’s week), increase your perceived 1RM on Deadlift by 10lbs. So, if your perceived 1RM last month was 335, your new perceived 1RM is 345 and you will base all of your sets off of 90% of 345.

 

CONDITIONING

3 Min AMRAP of:

Stair Run

Max Power Cleans in time remaining (155/105)

 

*Rest 2 min

**Repeat for a total of 4 sets

***score total reps for Power Cleans

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PPLAdmin

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