SEPT 11

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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

Three sets for times of:

400m run

15 Handstand Push-Ups

40 Double Unders

Rest 3 min

 

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