NOV 20

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STRENGTH

Bench (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

 

Superset with Barbell Rows 6 x 6-8 reps.  Build in weight over course of six sets

 

CONDITIONING

15 min AMRAP of:

2 HSPU

2 Toes-to-bar

Stair Run

4 HSPU

4 Toes-to-Bar

Stair Run

6 HSPU

6 Toes-to-bar

Stair Run

…And so on for 15 min

PPLAdmin

PPLAdmin

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