NOV 09

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New Strength Cycle

STRENGTH

Back Squat (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 10 reps**

*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 the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385.

**”The Rule of 10.” You must get 10 reps…Your goal is still to go for max reps on set 6. If you get 10 in one set, you’re done. If you need to re-rack after 5 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 10 reps.

 

CONDITIONING

2 min AMRAP of:

5 Deadlifts (275/185) then Max Burpee Box Jump Overs in time remaining (24/20)

Rest 2 Min

 

2 min AMRAP of:

5 Deadlifts (275/185) then Max Wall Ball Shots in time remaining (20/14)

Rest 2 Min

 

2 min AMRAP of:

5 Deadlifts (275/185) then Max Burpee Box Jump Overs in time remaining (24/20)

Rest 2 min

 

2 min AMRAP of:

5 Deadlifts (275/185) then Max Wall Ball Shots in time remaining (20/14)

 

*Score total reps (Burpee Box Jump Overs + Wall Ball Shots)

PPLAdmin

PPLAdmin

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