MAY 29

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STRENGTH

 

Bench 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 Barbell Rows 6 x 6-8 reps

 

 

CONDITIONING

 

12 min AMRAP of:

 

1 Wall Climb

1 Shoulder-to-Overhead (115/80)

10 Double Under

 

2 Wall Climbs

2 Shoulder-to-Overhead

20 Double Unders

 

3…

3…

30…

 

…and so on for 12 min

 

PPLAdmin

PPLAdmin

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