Strength and Endurance 6/3 – 6/9

We will be using the Wendler strength Programming method for the next 4 weeks. Get your calculators ready. The percentages below are of 90% of your max load. (ex. Max Press is 150 lbs. 90% of that is 135lb. So the workout below would be 65% of that is 87, 75% is 101, and 85% is 115.) The math will be the same for all lifts this week. If you have questions ask me, but please make sure you know your 1 RM’s.

#1. Shoulder Press
5 x 65%
5 x 75%
5+x 85% (+ means Max Reps)

5 x 15 Dips
5 x 10 Chin Ups

#2. Deadlift
5 x 65%
5 x 75%
5+x 85% (+ means Max Reps)

5 x 12 Good Morning
5 x 15 Hanging Leg Raises

#3. Clean
5 x 65
5 x 75
5+ x 85%

5 x 15 BB Shrugs
5 x 10 DB Row

#4. Back Squat
5x 65%
5x 75%
5x+ 85%

5x 15 Weighted Step Ups
5x 15 GHD Sit Ups

Endurance:
#1. 10 x 100m / 1:30 Rest

#2. 6 x 400m / 3:00 Rest

#3. 5k TT