65%x5
75%x5
85%x5+
*If you made all your reps plus a few extra on the rep-outs then increase your squat training max by 5-10 lbs
Post loads and reps to comments.
Compare to 1.3.12
then,
8 20 Second Rounds for reps of:
Power Cleans
Rest 40s
*Cleans should be heavy. Your goal is 4 to 6 reps per round.
Post loads and reps to comments.
Moving forward on the Wendler 5/3/1 cycle
By Chris Fox
If you made all your reps plus some on the rep out sets:
…you will increase your maxes by 10 lbs on the squat and dead, and 5 lbs on the press. This will not change your work weights too much, you will attempt to match or beat the previous weeks rep out volume.
If you hit the required minimum but no extra:
…you will stay at the same maxes and attempt to go above the minimum on the rep out sets.
If you missed on the rep out sets:
…Was it a technique fail? Then stay at the same weights and work it out
…Was it just too heavy? (maybe you used maxes that you currently don not own?) Lower your maxes and attempt to go above minimum on the rep out sets.
Noah’s Kipping Pull-up Workshop is Saturday!
Join Coach Noah Saturday, January 28th at 1pm for an entire hour dedicated toward mastering the kipping pull-up. The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for ladies. Contact Noah at noah(AT)crossfitsouthbrooklyn.com to RSVP.
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Based on the advice above, are you increasing, holding or decreaseing your training max? How many reps do you think you can hit tonight?
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