We have finished another 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). Keep track of what you're doing, and record your workouts and the numbers. Be prepared with your spreadsheet and/or notebook. It's no accident that those who do this will be the ones seeing the results.
Week 1:
5, 5,5 Squat
75, 80, 85%
WOD:
'Jack'
AMRAP 20 minutes
* 10 Push press (115/85#)
* 10 KB (1.5/1 pood)
* 10 Box jumps (24/20")
 |
| Lee Glover finishing mile 1 of Memorial Day Murph |
Tim, thanks for fitting Debbie an I in today. Enjoyed the workout! J
ReplyDelete