NOV 6

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

STRENGTH

Bench (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

 

Assuming you hit all of your numbers last month (You got 5+ on 5’s week, 3+ on 3’s week, and 1+ on 1’s week), increase your perceived 1RM by 5lbs for the Bench Press.  So, if your perceived 1RM on the Bench Press was 275 last month, it is now 280 and you’ll be working off of 90% of 280.

 

Superset with Barbell Rows 6 x 6-8 reps

Try to increase weight on each set

 

CONDITIONING

Three MAX EFFORT sets for times of:

40 Double Unders

20 Power Swings (53/35)

10 Chest-to-Bar Pull-Ups

Stair Run

Rest 2 min

 

 

 

 

PPLAdmin

PPLAdmin

Leave a Replay