STRENGTH
High Bar Back Squat (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. Reference Big Lifts 2 and the “To Beat” area on the top left of your screen
*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 HBBS by 10lbs. So, if your perceived 1RM last month was 315 your new perceived 1RM is 325 and you will base all of your sets off of 90% of 325.
CONDITIONING
3 (max effort) sets for times of:
500m row
20 Thrusters (45/35)
10 Chest-to-Bar Pull-Ups
1:1 Work:Rest ratio
