JULY 7

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STRENGTH

Press (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 6 reps**

**”The Rule of 6.” You must get 6 reps…Your goal is still to go for max reps on set 6.  If you get 6 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 6 reps.

 

Superset with weighted Pull-Ups: 6 sets to find your 1RM

 

CONDITIONING

20 Minute AMRAP of:

20 Wall Ball Shots (20/14)

5 Muscle Ups

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