APRIL 13

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STRENGTH

Back Squat (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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*

 

*You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit – or beat –  that “To Beat”

 

CONDITIONING

With a running clock…

0:00-12:00

2k row

 

12:00-18:00

6 min AMRAP of:

10 OH Squats (95/65)

10 Toes-to-Bar

 

*Score both your 2k row time and 6 min AMRAP

 

PPLAdmin

PPLAdmin

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