OCT 10

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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

For time:

5 Squat Cleans (185/135)

10 Chest-to-bar Pull-Ups

15 Burpees-over-barbell

 

4 Squat Cleans

8 Chest-to-bar Pull-Ups

12 Burpees-over-barbell

 

3…

6…

9…

 

and so on.  Squat cleans drop by 1 rep, Chest-to-bar Pull-Ups drop by 2 reps.  Burpees-over-barbell drop by 3 reps.

 

15 min cap

PPLAdmin

PPLAdmin

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