JAN 19

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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

Mainsite 27 December 2014…kind of

5 sets on the rower of:

Pull a sub 1:25/500m pace for as long as possible*

Rest 3 min

 

*Scale pace accordingly so that first interval can be maintained for at least 1 min

**Score individual set times

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