AUG 27

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

STRENGTH

Bench Press (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 8 reps**

**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6.  If you get 8 in one set, you’re done.  If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.

 

Superset with Barbell Rows x 6-8 reps

 

CONDITIONING

For time…
3 rounds of
10 Thrusters (135/95)
10 Pull-Ups
2 rounds of:
20 Wall Ball Shots (20/14)
20 Cal Row
1 round of:
100 Russian KB Swings (53/35)

 

 

PPLAdmin

PPLAdmin

Leave a Replay