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 185 last month, it is now 190 and you’ll be working off of 90% of 190.
Superset with Weighted Pull-Ups 6 sets x Build up to 5RM
CONDITIONING
In 10 minutes:
Row 1000/800m
Work up to a 3RM Bench Press (starting at 135/95)*
*You can only go up in 10lb increments. Guys will start at 135 x 3, 145 x 3, 155 x 3 and so on. Girls will start at 95 x 3, 105 x 3, 115 x 3, and so on. SCALE ACCORDINGLY. You can choose to partner up and have a partner change weights for you…
