NOV 21

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STRENGTH

Deadlift (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

 

CONDITIONING

A)

“10 min Death By Back Squat” @65-70% 1RM

Min 1: 1 Back Squat

Min 2: 2 Back Squats

Min 3: 3 Back Squats

…and so on for 10 min*

 

*Choose a heavy enough weight that you wouldn’t be able to get beyond min 10

**Reference results from Sept 19.  If you made it through the 10 min easily, increase the weight.  If you struggled and could not make it through all 10 minutes, use the same weight and try to get through all 10 minutes (55 reps).

 

B)

5 min Front Leaning Rest on Rings

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