New strength cycle is starting today.

SWOD:

Back Squats

5 Reps @ 65% of control number

5 Reps @ 75% of control number

5 + Reps @ 85% of control number

EMOM 12 min

2 Power Cleans at 80% of 1 rep

5 Chest to Bar Pull ups

 

Wendler 5/3/1 method

Take your 1 rep max, add 10lbs and times it by .9 to get your control number.

Example

325 + 10 = 335

335 x .9 = 301 which will be your control number.