APRIL 6

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STRENGTH

Back Squat (Wendler 3’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: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*

 

*You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number

 

CONDITIONING

In teams of two complete 3 rounds each of:

400m Run

20 DB Snatches (70/45)*

10 Burpee Box Jump Overs (24/20)

 

*10/arm

**One Partner working at a time.  Partner A completes one full round, then Partner B completes one full round whilst Partner A rests.  When Partner B finishes their round, Partner A may begin their second round.  Continue in this fashion until each partner has completed 3 rounds each.

***Score is total time

 

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