OCT 18

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STRENGTH

Press (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 8 reps**

**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 in one set, you’re done. If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.

 

Superset with Weighted Pull-Ups x 6 x 3 reps (Find 3RM)

 

CONDITIONING

For time

“Kunhardt”

6 Overhead Squats (95/65)

50 Double Unders

50 AbMat Situps

6 Overhead Squats (95/65)

40 Double Unders

40 AbMat Situps

6 Overhead Squats (95/65)

30 Double Unders

30 AbMat Situps

6 Overhead Squats (95/65)

20 Double Unders

20 AbMat Situps

6 Overhead Squats (95/65)

10 Double Unders

10 AbMat SItups

PPLAdmin

PPLAdmin

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