STRENGTH
Deadlift (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+ reps on 5’s week, 3+ reps on 3’s week, and 1+ reps on 1’s week), increase your perceived 1RM on Deadlift by 10lbs. So, if you’re perceived 1RM last month was 415 your new perceived 1RM is 425 and you will base all of your sets off of 90% of 425.
CONDITIONING
14 min AMRAP of:
50 Cal Row
40 Toes-to-bar
30 Wall Ball Shots (20/14)
20 Burpees
10 Muscle-Ups
