Strength:
Deadlift 5-3-1
MetCon:
15 min AMRAP:
10 Ring Dips
10 Squat Jumps
200m Sprint
The Wendler System is a power lifting methodology designed to increase pure strength over time. We will be focusing on three lifts during this period. Deadlift, back squat and push press. We have been prepping for this cycle the last two weeks. The rep scheme requires you to warmup then perform sets of 5-3-1 the last set you will go for a one rep max each time. The next time this lift is required you will add 5 pounds to each set and perform the same rep scheme. For our overall abilities this development is important in order to train the central nervous system to adapt to larger loads. For example if your one rep max of deadlift is 235 then 20 reps at 215 is very heavy, but if your max is 500... not heavy at all. We will be running through a weekly mini-cycle inside of Wendler to attempt riding the super-adaptive wave of power lifting to improve our numbers. Each cycle is four weeks long with the last week being a de-loading phase. The plan is to run three cycles of Wendler. If you have any questions feel free to speak to me (Garrett) after class email or text me. Should be both interesting and fun.
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