19 FEB

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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

A Yantastic Original…

For time:

Stair Run

Then…

3 rounds of:

10 Dumbbell Snatches (55/35)*

12 Single Dumbbell Overhead Lunges (55/35)**

10 Dumbbell Snatches

12 Single Dumbbell Overhead Lunges

15 Knees-to-Elbows

Then…

Stair Run

– 20 minute Cap

*5/arm alternating

**6/leg alternating using only one dumbbell.  If you end your first set of DB Snatches with your left arm, keep the dumbbell in your left arm for all 12 OH Lunges and then use your right arm for the next 12 OH Lunges

 

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