08 FEB

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STRENGTH

Back Squat (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.

 

CONDITIONING

Every Minute On the Minute for 15 minutes:

Minute 1: 15/12 cal row

Minute 2: 12 Front Racked Barbell Lunges (135/95)*

Minute 3: 10 Dumbbell Snatches (75s/45s)**

 

*6 lunges/leg

**5 DB Snatches/arm alternating

 

 

PPLAdmin

PPLAdmin

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