MARCH 9

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STRENGTH

Back Squat (Wendler 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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*

 

*You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number

 

CONDITIONING

For time:

250m row

5 Thrusters (135/95)

10 Pull-ups

500m row

10 Thrusters (135/95)

15 Pull-ups

750m row

15 Thrusters (135/95)

20 Pull-ups

 

 

PPLAdmin

PPLAdmin

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