JUNE 29

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STRENGTH

Back Squat (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

Rowing/DB Snatch “Prison Rules”

 

15 sec on/15 sec off of:

Max Cal Row (10/7) x 16 rounds (8 min)*

 

Rest 4 min

 

15 sec on/15 sec off of:

Max DB Snatch (55/35) x 16 rounds (8 min)**

 

*Score total Cal

**Score total DB Snatches

 

******FOR DB SNATCHES…15 sec of work with right arm…15 sec off…15 sec of work with left arm…15 sec off…and so on

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