30 SEP

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

 

CONDITIONING

For time:

50 Double Unders

10 Lunges (215/155)

Stairs

50 Double Unders

20 Lunges (175/125)

Stairs

50 Double Unders

30 Lunges (135/95)

Stairs

50 Double Unders

40 Lunges (95/65)

Stairs

 

*For lunges…5/leg…10/leg…15/leg…20/leg

 

PPLAdmin

PPLAdmin

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