31 MARCH

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New Strength Cycle

STRENGTH

Bench Press (5’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: 65% of 90% of 1RM x 5 reps

Set 5: 75% of 90% of 1RM x 5 reps

Set 6: 85% of 90% of 1RM x 10 reps**

**”The Rule of 10.” You must get 10 reps…Your goal is still to go for max reps on set 6. If you get 10 in one set, you’re done. If you need to re-rack after 5 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 10 reps.

 

Superset with Barbell Rows x 6-8 reps

 

CONDITIONING

0:00-15:00

AMRAP of:

1 Power Clean + 1 Hang Squat Clean (185/135)

4 Muscle-Ups

6 DB Shoulder to Overhead (55s/35s)

 

15:00-20:00

Max Cal Row

 

*Score AMRAP and Max Cal Row

PPLAdmin

PPLAdmin

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