02 June

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STRENGTH

Press (3’s)*

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps**

**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 in one set, you’re done. If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.

 

Superset with Weighted Pull-Ups x 6 x 3 reps (Find 3RM)

 

CONDITIONING

20 minute AMRAP of:

5 Power Cleans (155/105)

10 Front Racked Barbell Lunges (155/105)*

5 Shoulder-to-Overhead (155/105)

Stair Run

*5/leg alternating

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