OCT 9

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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

 

CONDITIONING

For time:
100 Double Unders
30 Front Squats (135/95)
20 Shoulder to Overhead (135/95)
10 Miuscle Ups*
20 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
100 Double Unders

 

*Sub 10 Pull-Ups and 10 Ring Dips or 20 Ring Rows and 20 Hand Release Push-Ups

 

PPLAdmin

PPLAdmin

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