APRIL 7

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STRENGTH

Press (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

 

Superset with Weighted Pull-Ups. 6 x 3 reps (Find today’s 3RM)

CONDITIONING

In 10 minutes:

Row 1000/800m

Work up to a 3RM Bench Press (starting at 135/95)*

 

*You can only go up in 10lb increments.  Guys will start at 135 x 3, 145 x 3, 155 x 3 and so on.  Girls will start at 95 x 3, 105 x 3, 115 x 3, and so on.  SCALE ACCORDINGLY.  You can choose to partner up and have a partner change weights for you…

 

***Refer to results from 14 October 2014

 

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