DL Wendler sets, Wtd Box Jumps, 1 arm DB Bent Rows

Tuesday March 25

Deadlift   

** percentages are based off of 90% of 1RM

A.    75% x 5 (if these sets feel light thats ok, they’re supposed to)

85% x 3 (if these sets feel light thats ok, they’re supposed to)

95% x AMRAP -1

-then

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :)

**In red are your numbers from last 5/3/1 (put new #s in a different color :))

5x175

3x200

4x225 95% (AMRAP -2)

1x235

1x245

1x255 vid (around 98% 1 rm!!)

Today did

5x175

3x200

7x225 (AMRAP -1 or 2) (PR, I think)

1x235

1x245

1x255 (felt much better than last 255)

failed 1x265 

B.    Weighted Box Jumps 6 sets x 4 reps (add height as able; stick with same weightvest weight across but record # used) last time you did this height you achieved was ~35 inches

    **In red are your heights from last weighted jump day; looking to be slightly better (ask for spotter when height increases)

24 inches

30

32

34

35

36
Got to 37" today

C.    1-arm DB Bent Over Row 3 x 10 (add load as able)

25, 30, 35# all x 10