JAN 12

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STRENGTH

Back Squat (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

 

CONDITIONING

Courtesy of Doug Chapman

 

3 rounds of :30 on/:30 off for Max Reps

Front Squat (135/95)

Shoulder-to-Overhead (135/95)

Hang Power Clean (135/95)

Back Squat (135/95)

Deadlift (135/95)

 

15 min of work for max reps

 

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