Today we will begin a 6 week Squat and Bench emphasis! You will be both squatting and benching 3 times a week.
Power
Squat: 6×2@80%
Conditioning
4 rounds of:
Run 800m
15 C2B Pull-ups
Rest 1:1
Do Work…
The Outlaw Way
In Omnia Paratus
Today we will begin a 6 week Squat and Bench emphasis! You will be both squatting and benching 3 times a week.
Power
Squat: 6×2@80%
Conditioning
4 rounds of:
Run 800m
15 C2B Pull-ups
Rest 1:1
Do Work…
Are we using training maxes or true maxes for percentages?
+1
Going to base percentages off a 1rm I know I could hit any day. May not be exactly 90% like wendler, but not a true max.
I ended up using my true max, and didn’t have an issue hitting the reps. I struggled with getting the appropriate reps for the ME sets following Wendler, so hopefully I will do better with this cycle.
Power
195 – no misses
Conditioning
4:22, 4:26, 4:53, 5:04
My last two runs were a little longer because a construction crew blocked off part of the parking lot.
I believe this cycle gets up to 6×6@80% and a few weeks down the road 2×2@100%.
Power:
1) 265×5, 270×1
Accessory:
1) weighted pull-up 4×8-10
2a) db hammer curls 3×12
2b) ez bar curl 3×12
4x500m @85%
Rest 2min
Power
1) done
Conditioning: 3:36, 3:32, 3:36, 3:49
Power: 6×2 @ 345
conditioning done.