Friday fun day folks!
Wave 1; Week 2
Friday 17th October
3 Reps @ 70%
3 Reps @ 80%
3 + Reps @ 90% (This is the Max Effort set, aim for 12 reps +)
– Remember, all percentages are to recalculated off of 90% of your 1RM, NOT your actual 1RM!!! –
If not partaking in Wendler then do this instead:
Dead Lift, 3 x 3, same load across all sets. No more than 85% of 1RM.
Saturday 18th October
“Catch Up” Day!
Either catch up on this weeks Strength Day or go over the weeks ROD barbell work and play catch up with 1 or 2 pieces from that. Our recommendation would be to avoid doing both the Squat AND Dead Lift in the same session. Instead choose an upper body piece to accompany the lower body move. Or just do the 1 piece on its own.