The Trapeze School class was AWESOME! Here are just some of the pictures of what went down. New career goals: circus performance.
September is the start of many things, including but not limited to school, pumpkin flavored shenanigans of all kinds, and fall. At CFP, it is also the start of our new strength cycle!
We will follow the Wendler 5/3/1 cycle. If that means nothing to you, worry not. Jim Wendler is the man, the myth, the legend that developed the Wendler cycle. It is a quick and simple way to develop and maintain strength. We will still be focusing on front squats, strict press, and deadlift, but the work sets and reps will vary according to the week. You will use your previous 1RM or 5RM to calculate your work set weights (spoiler alert: there is math) and record everything on your lifting sheets. If you don't know you previous 1RM or 5RM, you can still do this!
Each cycle is 4 weeks long and we will complete 4 cycles, taking us through to the end of the year.
While the lift days will be varied, we realize you may miss a day. If you want, you can make up the miss lifts before or after class in Open Gym!
Ok, let's do this.
Wendler Week 1 of Cycle 1
3 sets x 5 reps
Each work set will increase in weight based on your starting weight percentage. How do you calculate your starting weight percentage? Great question. You will use 85% of your previous 1RM or the weight of your 5RM as your starting weight.
For example, if your 1RM for front squat was 245, 85% of that is roughly 210. You will use 210 as your starting weight and base all percentages off that weight. If you do not know your 1RM but know your 5RM, use the 5RM weight to base percentages off of.
Record your weights on your sheet.
You have 20 minutes to complete all sets (warm up and work sets).
4 Rounds for Time:
15 Box Jumps (Alpha: 24"+45# plate/24", Rx: 24"/20")
Mobility: Calves, hammies, and glutes