08 March

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

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

8 x 20 sec of work/10 sec rest: Front Squat(45/35)*

then…

8 x 20 sec of work/10 sec rest: Push Press(45/35)**

then..

8 x 20 sec of work/10 sec rest: Thrusters (45/35)***

then…

8000m run for time (2 CFCJ 400s)

 

*”Rest” in the bottom of squat

**”Rest” with bar held overhead

***”Rest” with bar held overhead

****Score lowest number of reps /movement + 800m run time

*****USE MATS.  DO NOT DROP AN EMPTY BAR

PPLAdmin

PPLAdmin

Leave a Replay