STRENGTH: Bench Press (5-5-5+)
We start a new year and a new cycle of Wendler today! I will have information on the whiteboard, but if you are a planner and like to have an idea in your head before you show up, here are some details…
Wendler cycles run 4 weeks. Weights are laid out in percentages of a WORKING 1 RM. This WORKING 1 RM is 90 % of a true 1 RM. Wendler sets the ‘work sets’ and the percentages will be laid out for you. Before we go, let’s also talk about what that (+) sign means in the last set and how we are going to approach it this cycle.
Also, remember you have to TAKE NOTES to make this program successful.
WOD: 3 RFT
100-ft Walking Lunges
50 Air Squats
50 AbMats
