15 APRIL

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STRENGTH

Deadlift (Wendler 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 3 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 6 reps.

 

CONDITIONING

10 Minute Death by Back Squat 

Min 1: 1 rep

Min 2: 2 reps

Min 3: 3 reps

and so on for 10 minutes.

 

*The weight should be heavy enough that you would not be able to finish (or even start) the 11th Round.

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