[quote]Jim Wendler wrote:
Press- Work up to TM for PR set
Squat- 5’s Progressions (70%, 80%, 90%, No extra reps)
- Hang Cleans- PROGRAM THIS!
Sumo Deadlift- 5’s Progressions (70%, 80%, 90%, No extra reps)
Kroc Rows- 2 Warm up sets, 1 all out set
Press- 50 total reps at 70%
- Rack Pulls (conventional stance) 3x5 - PROGRAM THIS or use a different exercise
Remember that the challenges I write are supposed to be challenging - a bit different. They are meant to be used year round. This is not bad overall plan for the main work. You also have 3 pretty hard days of pressing so you may want to look at something a bit different or having an “easy” day that is programmable. And make sure you program the hang cleans and rack pulls. If it’s a movement, you program it. If it’s assistance - no one gives a fuck except the turds.[/quote]
Thanks a lot, man.
I only recently learned how to Press properly, so I’m mining in on some overdue yet relatively decent beginner gains on that lift. Before I run into a wall I’ll eventually add the dumbbell bench back to my program (when the elbow soreness subsides) and do it on Wednesday to give my shoulders a break.
I think the smartest thing for me to do in terms of programming the Hang Cleans and Rack Pulls would be:
For Monday’s Hang Cleans it should follow 5/3/1
For Friday’s Rack Pulls, I’m going to go with First Set Last (65%,75%,85%x5+,AMRAP x 65%) %s will be based on last TM used for conventional deadlift.
On paper this sounds ideal, my back, posterior chain, core are being challenged. Getting progressively wrecked by the AMRAP closers for Rack Pulls on Friday are perfect way to end the week. I’ll adjust what I do on my rest days according to my progress and recovery rate.
I hope that actually looks effective that I’m not just delusional or stupid.