JUNE 3

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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% 0f 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

 

Superset with THICK Band Pull Aparts 6 x 20 (thickest band you can manage for 20 reps)

 

CONDITIONING

 

4 sets for times of:

 

250m row

15 Burpees

5 Muscle Ups

Rest 3 min in between sets

 

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