AUG 19

Share on facebook
Share on google
Share on twitter
Share on linkedin

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

Three rounds for time of:

500m row

25 Russian KB Swings (70/53)

5 Muscle Ups*

 

*Scale is 15 pull-ups or 15 ring rows

PPLAdmin

PPLAdmin

Leave a Replay