The 4-Week Wave
Each cycle is four weeks: three waves up, then a deload.
5s
3s
5/3/1+
Deload
| Week | Working sets | Top set |
|---|---|---|
| 1 | 65 / 75 / 85% | 5+ |
| 2 | 70 / 80 / 90% | 3+ |
| 3 | 75 / 85 / 95% | 1+ |
| 4 · deload | 40 / 50 / 60% | no AMRAP |
The "+" means AMRAP — as many clean reps as possible. After week 4 your training max bumps (+5 lb upper, +10 lb lower) and the next cycle starts.