Notes on Wendler Cycle 1
To find your “Working” 1RM take your most current 1RM and multiply it by .9. This will equal your “Working” 1RM. All percentages below are based on your “Working” 1RM. You'll need this number for the next 3 weeks' strength portion.
Wendler Week 1: Deadlift
Warmup Sets: 5x40%, 3x50%, 3x60%
Work Sets: 5x65%, 5x70%, 5+ x85% (plus set)
* All reps are to prepare for that "Plus Set," which is at least five, but up to as many reps as possible
Notes: If you don't have a 1RM Deadlift today will be your day to find it. You'll need this number to complete the strength series.
Tabata (8 rounds of :20 work/:10 rest):
KB Swings 53/35
1 Round = KBS, Squat, & Sit-Ups