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 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 Press. So, if your perceived 1RM on the Press was 195 last month, it is now 200 and you’ll be working off of 90% of 200.
Superset with Weighted Pull-Ups 6 sets x Build up to 5RM
CONDITIONING
10 Min AMRAP of:
1 DB Thruster (55/25)
1 Toes-to-Bar
2 DB Thrusters
2 Toes-to-Bar
3…
3…
And so on for 10 min.
At the 10 min mark complete 30 Burpees for time*
*2 separate scores. 1 for the 10 min AMRAP and 1 for 30 Burpees.
