bent over rows
work up to a 3 rep max.
-300 double unders
-200 m walking lunge
-100 calorie row
**(2:1 ratio for substituting singles for double unders)
More Wendler Information: (this will start next week!)
**You’re using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it. Each training cycle lasts four weeks, with these set-rep goals for each major lift:
Week 1 3 x 5 @ 65/75/85%
Week 2 3 x 3 @ 70/80/90%
Week 3 3 x 5, 3, 1+ @ 75/85/95%
Week 4 Deload @ 40/50/60%
**When you see “5+, 3+, or 1+”, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
**After you finish the first 4 week cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.