JULY 24

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STRENGTH

Bench (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 Mixed Grip Strict Pull Ups 6 x Max Reps (Change your grip each set)

 

CONDITIONING

Masters Regionals Qualifier Event 3:

 

3 rounds for time of:

50 Cal Row

15 Handstand Push-Ups

50 Double Unders

 

20 min cap

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