SEPT 12

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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

Min 0:00-5:00

750m Row

 

Min 5:00-15:00

100 Wall Ball Shots (20/14)*

EMOM 5 Burpees

 

Min 15:00-20:00

750m Row

 

*Get as far into the 100 Wall Ball Shots as possible within the 10 min time frame.  If you do not finish by 15:00, move on to the row. Scale weight/reps to try and finish sub 10 min

 

PPLAdmin

PPLAdmin

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