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 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
CONDITIONING
3 sets for times of:
30 Cal Row
15 Hang Cleans (135/95)
5 Muscle Ups
Rest 3 min
