JULY 21

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STRENGTH

HBBS (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

Regionals 2012 Event 6 (modified)

3 rounds for time of:

7 Deadlifts (275/195)**

7 Muscle Ups

 

and then…

 

3 rounds for time of:

21 Wall Ball Shots (20/14)

21 Toes-to-Bar

 

**Scale weights accordingly.  This is meant to be a “sprint” so choose weights that are heavy, but let you move with speed

 

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