JULY 29

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STRENGTH

Press (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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*

 

*You MUST get MORE THAN 1 rep on set 6.  Use the BIG LIFTS 2 app and hit or beat that “To Beat” number

 

Superset with Weighted Pull-Ups.  6 x 1 rep (Find today’s 1RM)

 

CONDITIONING

For time:

400m Run

12 Muscle Ups

400m Run

10 Muscle Ups

400m Run

8 Muscle Ups*

 

*If you drop from the bar/rings, complete 30 Double Unders

**Scaled version, complete 12 Pull_Ups, 12 Dips, 30 Double Unders…10 Pull-Ups, 10 Dips, 30 Double Unders, 8 Pull-Ups, 8 Dips, 30 Double Unders

 

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