We are starting our 3rd and last cycle with the Wendler Shoulder Press and Deadlift. If you have completed the 2nd cycle with us and have been on the program since cycle 1, please add an additional 5lbs to your old 1RM Shoulder Press and 10lbs to your old 1RM Deadlift. Use these new 1RM estimates to base all your percentages.
Once we are done with this last cycle we will establish new actual 1RM for both lifts!
A1. Week 1 Cycle 3/3- Take 25 minutes
Wendler Week 1 Shoulder Press
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*Keep in mind all sets are in preparation for your max effort “plus set”
A2. Push Press: 5 Sets of 5 @ 81%
-Based on your 1RM Push Press.
3 Rounds: 60 Seconds On/ 30 Seconds Off
Pushups with Hand Release
*Recording your total number of reps from both stations over 3 rounds.