JULY 10

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STRENGTH

Deadlift (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 6 reps**

 **”The Rule of 6.” You must get 6 reps…Your goal is still to go for max reps on set 6.  If you get 6 in one set, you’re done.  If you need to re-rack after 3 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 6 reps.

 

CONDITIONING

In teams of 2 (or 3) complete 5 rounds each of:

30 sec MAX EFFORT sprint on Airdyne

20 Russian KB Swings (70/53)

10 Chest-to-Bar Pull-Ups

 

*”Relay style.”  While one partner is going, the other partner is resting.  So only one person works at a time.  Each athlete must complete 5 full rounds

 

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