We have finished our first Cycle of Wendler! Now what? For squat and dead lift, your new projected 1-rep max is 10# heavier than it was at the beginning of the cycle. For press, an added 5 lbs. So you need to re-calculate your "Wendler #" (90% of your new projected 1RM for this second cycle of number). That's how you will progress!
Cycle 2, week 1:
Deadlift 5-5-5+ @ 65, 75, 85%
Example, if your old 1RM deadlift was 200#, then you were basing your percentages on a wendler number of 180#, so you would have lifted 117x5, 135x5, 153x5+. This week, your new projected 1RM is 210#. Your new Wendler # is 189# so this week you lift 123x5, 142x5, 160x5+. Got it?!
Metcon
3 RFT
* 12 Push Press (95/65#)
* 9 Squat Snatch (95/65#)
* 6 Chest to bar pullups
* 300m run
12:01 rx'd...shoulda, woulda, coulda...
ReplyDeleteGood wod Maggie!
Glad you liked it!
ReplyDeleteI did a version of this before: 4RFT of 10 snatch, 10 push press, 10 C2B, 500m row. It was hell!
I think it needs a name.
ReplyDelete