SEPT 15

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New Strength Cycle

STRENGTH

Press (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 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 Press by 5lbs. So, if your perceived 1RM last month was 165, your new perceived 1RM is 170 and you will base all of your sets off of 90% of 170.

 

Superset with weighted Pull-Ups 6 x 5 reps (find today’s 5RM)

 

**”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:

“Karannie”

30 Wall Ball Shots (20/14)

50 Double Unders

50 AbMat SitUps

30 Wall Ball Shots (20/14)

40 Double Unders

40 AbMat Sit-Ups

30 Wall Ball Shots (20/14)

30 Double Unders

30 AbMat SitUps

30 Wall Balll Shots  (20/14)

20 Double Unders

20 AbMat SitUps

30 Wall Ball Shots (20/14)

10 Double Unders

10 AbMat SitUps

 

*Reference results from 4 April 2015

 

PPLAdmin

PPLAdmin

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