JAN 22

Share on facebook
Share on google
Share on twitter
Share on linkedin

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.  Build in weight over course of six sets

 

CONDITIONING

 

In teams of two complete the following:

 

16 AMRAP of

250m row

Max Shoulder-to-Overhead (135/95)

 

partner A rows 250m

partner B completes max reps S2OH in the time it takes partner A to row 250m then partners switch roles. Bar must not touch the ground while the other partner is rowing.  5 burpee penalty every time it does

 

 

PPLAdmin

PPLAdmin

Leave a Replay