We are starting Wendler’s 5-3-1 strength cycle for 9 weeks starting today. For this period, when we do Back Squat, Deadlift and Shoulder Press, we will use Training Max( TM from now on).
1TM=1RM x 0.9
90% of 1 Rep Max
Weightlifting
Back Squat (@65%x5,75%x5,85%x5or more)
(15min)
From TM(Training Max)
From TM(Training Max)
Snatch (@85%x1x7)
(15min)
From 1RM
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
(11min)
55# for female athletes
55# for female athletes
GYM1010 
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