21-15-9
push jerk (115/85)
burpees
Download Your Lift Sheets
We’ve overlaid a 12-week strength cycle onto various days each week for the next 3 months. The work on the push-press, deadlift, and back squat will be extremely valuable IF you have your numbers dialed in. Otherwise, each time you come to the shop it will be a crap shoot.
Download one of the following worksheets, enter your numbers, and bring to class each day for the next 12 weeks.
You should know and be able to instantly recall your 1 rep max in each of the basic lifts – just like you know your birthdate!
I know my 1-rep strict press, but not push press, is there a % conversion between the two? Thanks.
Hey Sean –
Your push press is roughly 30% more than your strict press. If you use this number and you find that you’re failing the last sets of the push press sets then knock 10 pounds off of it going forward.
Thanks Nicole.
Thanks for the worksheet!
I highly recommend printing out the worksheet, “borrowing” a plastic page sleeve from your office to keep it nice and keeping it in your gym bag! Hardest part is remembering to bring it 🙂
Really appreciate the cheat sheet AND the focus on strength b/c hey, STRONG is the new beautiful 🙂
One more thing — WHICH Week are we in right now please??
Finishing up the second week CAL. 10-8-6-6-6