She-Hulk, Emma Frost, Supergirl, The Huntress.
Today we begin another one-month strength cycle loosely based on Jim Wendler's 5-3-1 system. For the next three weeks, we'll train the front squat, deadlift, press and bench press at increasing percentages of your one rep max (1RM--more about that in a moment). The last week of the month is for deloading.
Here's how it works:
IF YOU COMPLETED LAST MONTH'S CYCLE, add 10lbs to your front squat 1RM (NOT working 1RM, your actual [or estimated] 1RM), and 5lbs to your bench press. Then calculate your weights for this month, taking 90% of that number as your WORKING 1RM (W1RM). All percentage calculations will be based on this number, NOT your actual 1RM.
IF YOU HAVEN'T COMPLETED a 5-3-1 CYCLE YET AND HAVE NO 1RMs: today do six sets of five (5-5-5-5-5-5), working up to a best set of five. We'll call that your five rep max (5RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for five reps on the front squat, multiply 205 x 5 x .0333 + 205 = and E1RM of 239 (round to the nearest 5 or 10lbs is fine). You would then take 90% of that figure to get your Wendler numbers for next week.
1. Strength Front squat 5-5-5+ (65-75-85%) Bench press 5-5-5+ (65-75-85%)
2. Conditioning: Five rounds for time of 10 Thrusters 10 Pull-ups
Competitors: 95/65lbs CrossFitters: 65/45lbs Novices: three rounds, scale movements and loads as appropriate
10 minute cut-off. This couplet will repeat each front squat/bench press day. When you can complete all 10 reps of each round unbroken, you can add 5lbs to your starting weight.
Cash-out: Four rounds not for time of 10 Strict toes-to-bar 10 Supine triceps presses (http://youtu.be/R4BI4tP62fc)