OCT 10

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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

 

*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 415 your new perceived 1RM is 425 and you will base all of your sets off of 90% of 425.

 

CONDITIONING

“Caroline Conditioning”

For time:

4 minutes max cal row

400m run

3 minutes max cal row

400m run

2 minutes max cal row

400m run

1 minute max cal row

400m run

 

*score time and total calories rowed

 

PPLAdmin

PPLAdmin

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