24NOV2014

24NOV2014

PROGRAMMING NOTES: We're starting our next strength cycle, "Wendler 531" w/ our core lifts being Front Squat, Press and Deadlift. Please come with your weights already calculated to save time.

Those of you may remember from last time doing Wendler, our percentages are NOT based off of your true 1RM. You calculate 90% of your 1RM to get your training max (TM), then you use your training max to calculate your percentages. 

Finally, when you see a "+" you should do as many reps as possible at this weight. 

STRENGTH:

1) Front Squat - 1x5@65%, 1x5@75%, 1x5+@85% (rest 1-2 mins between sets)

2) Bulgarian Split Squat - 3x12 (each leg), may use light/moderate weight

WOD: 10 rounds for time

5 Pull Ups

5 Lunges (each leg)

5 Box Jumps

5 Push Ups

 

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