JULY 31

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STRENGTH

Deadlift (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 8 reps**

**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6.  If you get 8 in one set, you’re done.  If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.

 

CONDITIONING

0:00-5:00

400m run

 

5:00-10:00

AMRAP of

5 Thrusters (95/65)

5 Burpees

5 Pull-Ups

 

10:00-15:00

400m run

 

15:00-20:00

AMRAP of:

30 Double Unders

10 Toes-to-Bar

 

20:00 – 25:00

400m run

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