14 DEC

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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

12 Minute AMRAP of:

1000m row

1 Snatch (135/95)

1 Muscle-Up

2 Snatches (135/95)

2 Muscle-Ups

3 Snatches (135/95)

3 Muscle-Ups

4…

4…

and so on until the clock runs out at 12 min.

PPLAdmin

PPLAdmin

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