MAY 27

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STRENGTH

 

Press (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

 

Superset with weighted pull-ups 6 x work up to 3RM

 

CONDITIONING

 

In 10 minutes:

 

Row 1000/800m

 

and then:

 

1 OH Squat (95/65)

1 Muscle-Up

2 OH Squats (95/65)

2 Muscle-Ups

3…

3…

 

and so on until time runs out

PPLAdmin

PPLAdmin

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