This strength cycle will be based on The 5|3|1 Wendler strength program. The first week consists of 2 sets of 5 followed by a 3rd AMRAP [As many Reps as Possible] set. This 3rd set should be hard and within 1 – 2 reps of failure. The weights are based of your 1RMs. Anywhere written ME AMRAP [Max Effort AMRAP] should be done as close as possible to failure.
Use the 3RM from previous week to estimate your 1RM using this formula:
3RM divided by 0.92 = Estimated 1RM
The secondary circuit, where applicable use weights that are close to failure [Within 1 – 2 reps]
Suggested Warm Up:
General movement followed by:
5 @ 40%
5 @ 50%
3@ 60%
Day 1
Front Squat
5 @ 60%
5 @ 70%
ME AMRAP @ 80%
*Rest 90 seconds to 2 min between sets
3 Rounds
10|10 DB or KB Cycling Squat @ 8 RPE
10 Double DB or KB Reverse Lunge
30 seconds ME Hollow Hold | Hollow Rock
*Rest 90 seconds to 2 min between rounds
*ME = Max Effort
Day 2
Bench Press
5 @ 60%
5 @ 70%
ME AMRAP @ 80%
*Rest 90 seconds to 2 min between sets
3 Rounds
10 DB | KB Single Arm Bent Over Row @ 8 RPE
ME AMRAP
10 DB Seated Strict Press @ 8 RPE
ME AMRAP Ring Dip
*Rest 90 seconds to 2 min between rounds
Day 3
Deadlift
5 @ 60%
5 @ 70%
ME AMRAP @ 80%
*Rest 90 seconds to 2 min between sets
3 Rounds
12 Strict Hanging leg raise or GHD sit up
10 DB or KB Romaning Deadlift @ 8 RPE
*Rest 90 seconds to 2 min between rounds