14 March

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STRENGTH

Back Squat (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.

 

CONDTIONING

Every Minute On the Minute for 18 Minutes:

Min 1: 15/12 Cal Row

Min 2: 10 Deadlifts 65% of 1RM

Min 3: 5 Muscle Ups

PPLAdmin

PPLAdmin

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