NOV 3

Share on facebook
Share on google
Share on twitter
Share on linkedin

STRENGTH

High Bar Back Squat (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 HBBS by 10lbs.  So, if your perceived 1RM last month was 345, your new perceived 1RM is 355 and you will base all of your sets off of 90% of 355.

 

CONDITIONING

For time:

400m Run

25 Shoulder-to-Overhead (95/65)

30 Burpees

25 Hang Squat Cleans (95/65)

400m Run

 

 

PPLAdmin

PPLAdmin

Leave a Replay