DEC 15

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STRENGTH

 

HBBS (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

 

CONDITIONING

 

“RED”

Complete the following for time:

5 Deadlifts @60% 1RM

30 Pull-Ups

5 Deadlifts @60% 1RM

30 Russian KB Swings (53/35)

5 Deadlifts @60% 1RM

30 Burpees

5 Deadlifts @60% 1RM

30 DB Snatches (55/25)*

5 Deadlifts @60% 1RM

30 Double Unders

5 Deadlifts @60% 1RM

 

*15/arm alternating

 

 

PPLAdmin

PPLAdmin

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