Strength:
1) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps
(Last set is a for max reps).
2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps
(Last set is a for max reps).
3) Pull ups: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps
(Last set is a for max reps).
Ejemplo
Wendler 5/3/1
|
LUNES
|
|||||
|
Squat
|
Press
|
||||
kg
|
R
|
A
|
kg
|
R
|
A
|
|
Date
|
|
|
|
|
||
Warm
Up |
47,5
|
5
|
|
31,0
|
5
|
|
60,0
|
5
|
|
36,0
|
5
|
|
|
70,0
|
3
|
|
43,5
|
3
|
|
|
65%
|
75,0
|
5
|
|
46,0
|
5
|
|
75%
|
87,5
|
5
|
|
53,5
|
5
|
|
85%
|
97,5
|
5+
|
|
61,0
|
5+
|
|
Volumen
|
75,0
|
6
|
|
46,0
|
8
|
|
* Se trata de segundo
ciclo de Wendler, así que para la sentadilla y peso muerto, agregue 5 kilos al
número que estaba utilizando última fase para los porcentajes. Para el press y
banca , agregue 2.5 kilos. Por último, el verdadero Wendler, utiliza 90% de su
1 RM para calcular los porcentajes de los pesos de trabajo.
Work Volume:
1) Back squat: 5 x8 a 65%
2) Push press: 5 x8 a 65%
Work Capacity: Complete 2 rounds for time of:
-30x overhead squat (95#/65#)
-20x burpees
-10x muscle up (scale= 10 x 3 pull ups + 3 dips)
Core: 3 rounds, not timed:
-15x medball GHD sit ups (AHAP)
-10x barbell back extensions (AHAP)
No hay comentarios:
Publicar un comentario