FEB 2

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New Strength Cycle…

 

STRENGTH

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 365, your new perceived 1RM is 375 and you will base all of your sets off of 90% of 375.

 

CONDITIONING

Complete the following for time…

 

30 Cal row

 

then…

 

5 rounds of:

6 Hang Power Cleans (155/105)

6 Burpee Box Jump Overs (24/20)

 

then…

 

30 Cal row

 

PPLAdmin

PPLAdmin

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