DEC 11

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STRENGTH

Bench (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 Barbell Rows 6 x 6-8 reps.  Build in weight over the course of six sets

 

CONDITIONING

Four Max Effort Sets for times of:

8 Hang Snatches (115/85)

Stair Run

Rest 3 min

 

 

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PPLAdmin

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