MAY 11

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STRENGTH

Back Squat (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% of 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. Use the BIG LIFTS 2 app and hit – or beat –  that “To Beat” number in the top left corner of your screen

 

CONDITIONING

Courtesy of Doug Chapman

Every Minute On the Minute for 15 minutes complete:

Min 1: Max Rep Deadlifts @ 225/155 (45 sec work/15 sec rest)

Min 2: Max Rep Burpee Box Jump Overs @ 24/20 (45 sec work/15 sec rest)

Min 3: Max Double Unders (45 sec work/15 sec rest)

 

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