Share on facebook
Share on google
Share on twitter
Share on linkedin


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 190 last month, it is now 195 and you’ll be working off of 90% of 195.


Superset with Weighted Pull-Ups 6 sets x Build up to 5RM



Courtesy of CF Invictus…


Two Sets for Max Reps of:

4 min Rowing (for meters)

3 min Ring Dips

2 min Chest-to-Bar Pull-Ups

–Rest 4 min


*score total distance in meters, total # of ring dips, and total # of c2b pull-ups





Leave a Replay