Starting another 4-week Wendler strength cycle this week. Monday=Back Squat, Wednesday=Push Press, Friday=Deadlift. Please, have your 1 RMs for these lifts handy/in your brain and ready to calculate your percentages. Better yet, have your weights calculated before you get to the gym.
STRENGTH: Back Squat
Add 10 lbs. to your 1 RM you had before we started the last strength cycle for your new 1 RM. Calculate 90% of your new 1 RM to find your training max. Use your training max to calculate the following: 1x5@65%; 1x5@75%; 1x5+@85%
With a 15 min running clock:
"Fran": 21-15-9 Thrusters (95/65) & Pull Ups
In time remaining, find max clean and jerk.
Posted on Sun, July 6, 2014