AUG 28

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STRENGTH

Bench (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” number

 

Superset with Barbell Rows 6 x 6-8 reps

 

 

CONDITIONING

“SHUCE”

In teams of 3 complete the following skills. Each team must complete 120 reps of each skill before moving to the next station. You choose who works on reps, holds, and rests as well as how often to switch. If the person holding stops, you must all switch.

Sit-ups / Dip hold

Wall Balls (20/14) / Hand stand hold

Shoulder to Overhead (95/65) / Deadlift hold (225/155)

KB Swings (53/35) / Plank

Burpees / Hollow hold

 

20 MIN CAP

 

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