JULY 17

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STRENGTH

Bench (Wendler 5’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:  65% of 90% of 1RM x 5 reps

Set 5:  75% of 90% of 1RM x 5 reps

Set 6:  85% of 90% of 1RM x MAX REPS  (As many reps as possible, stopping 1-2 reps short of failure)

 

You MUST get MORE THAN 5 reps on set 6

 

Assuming you hit all of your numbers last month (You got 5+ on 5’s week, 3+ on 3’s week, and 1+ on 1’s week), increase your perceived 1RM by 5lbs for the Press.  So, if your perceived 1RM on the Press was 185 last month, it is now 190 and you’ll be working off of 90% of 190.

 

Superset with Barbell Rows 6 x 6-8 reps

 

CONDITIONING

Complete the following for time:

 

“Shaffer”

15 Power Cleans (135/95)

30 Push-Ups

60 Double Unders

400m run

 

10 Power Cleans (135/95)

20 Push-Ups

50 Double Unders

400m run

 

5 Power Cleans (135/95)

10 Push-Ups

40 Double Unders

400m run

 

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PPLAdmin

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