You know the drill:
Deadlift 3-3-3+ … 70, 80 and 90% of 4RM
Back squat 3-3-3+ same percentages
Shoulder press 3-3-3+ same percentages
Category: > Strength
The cycle begins again! Start by bumping your 4RM again! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!
Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max
Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM
Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM
The first set is 5 reps of 65% of your new 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. Record weights and reps to comments.
SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
Deadlift 5 – 3 – 1+
75, 85, and 95% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)
Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
Deadlift 3 – 3 – 3+
70, 80, and 90% of your (new Wendler 4-rep max (or 90% of your 1RM)
Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your (new, Wendler-adjusted) 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
3 attempts at your one rep max of the following lifts:
Back Squat
Shoulder Press
Deadlift
Then add up the weight on each of your heaviest lifts and add them up…..and there you have it! Your Crossfit Total!