03 JUL Happy July 4th Concrete Jungle!!!

Share on facebook
Share on google
Share on twitter
Share on linkedin

STRENGTH

Press (1’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: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 6 reps**

**”The Rule of 6.” You must get 6 reps…Your goal is still to go for max reps on set 6. If you get 6 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 6 reps.

 

Superset with weighted Pull-Ups: 6 sets to find your 1RM

 

CONDITIONING

For time:

400m run

3 rounds of:

15 Thrusters (115/80)

15 Pull-Ups

Then…

400m run

PPLAdmin

PPLAdmin

Leave a Replay