11 March

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STRENGTH

Deadlift (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 stop after 4 – that’s fine – you’ll go again, and keep going, until you have completed 8 reps.

 

CONDITIONING

For time: 

400m run

30 DB/KB Box Step-Ups (24/20) (35s/25s)*

30 DB Snatches (75/45)**

30 Burpee Box Jump Overs (24/20)

30 DB Snatches (75/45)

30 DB/KB Box Step-Ups (24/20)

400m run

*15/leg alternating. Using 2 KBs, or 2 DBs.

**15/arm alternating

 

PPLAdmin

PPLAdmin

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