26 DEC

Share on facebook
Share on google
Share on twitter
Share on linkedin

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 Squats

Min 1: 1 Back Squat @65-70%1RM

Min 2: 2 Back Squats

Min 3: 3 Back Squats

…and so on for 10 minutes

 

*The weight should be heavy enough that you would not be able to complete minute 11

PPLAdmin

PPLAdmin

Leave a Replay