Get your percentages done before you come in the gym tomorrow!!! You don't have time to figure these out on the spot. Also, you can use the Excel Spreadsheet that Dee Bishop put together to automatically do your percentages. I will add that file/program for you to download here shortly. Put these numbers in your phone or write them in your notebook. There may be burpee penalties starting Wednesday if you don't already have your #'s done.
The file/program is down at the bottom of this post.
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Wendler "Plus" Strength Cycle Week 1: Deadlift - Use One Rep “Working” Maximal Weight - Remember...this is 90% of your 1 REP MAX!!!
Warmup sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
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Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps or more @ 85%
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Wod: 3 Rounds for time: 15 Min CAP!!!!
Row 500 Meters
10 Burpees over Erg/Rower
(Look back to 12/16/13 to see what your previous time was on this WOD)
The file/program is down at the bottom of this post.
------------------
Wendler "Plus" Strength Cycle Week 1: Deadlift - Use One Rep “Working” Maximal Weight - Remember...this is 90% of your 1 REP MAX!!!
Warmup sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
----------------
Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps or more @ 85%
-----------
Wod: 3 Rounds for time: 15 Min CAP!!!!
Row 500 Meters
10 Burpees over Erg/Rower
(Look back to 12/16/13 to see what your previous time was on this WOD)
| cfhs_wendler_531_template_1.xlsx |
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