JULY 22

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STRENGTH

Press (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

 

Superset with Weighted Pull-Ups.  6 x 3 reps (Find today’s 3RM)

 

CONDITIONING

For time:

500m row

20 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

40 Lateral Burpees

500m row

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