OCT 21

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STRENGTH

Press (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 Weighted Pull-Ups.  6 x 1 rep (Find today’s 1RM)

 

CONDITIONING

For time:

10 Power Cleans (135/95)

1 Ring Dip

9 Power Cleans

2 Ring Dips

8 Power Cleans

3 Ring Dips

7 Power Cleans

4 Ring Dips

6 Power Cleans

5 Ring Dips

5 Power Cleans

6 Ring Dips

4 Power Cleans

7 Ring Dips

3 Power Cleans

8 Ring Dips

2 Power Cleans

9 Ring Dips

1 Power Clean

10 Ring Dips

 

12 Minute Cap

PPLAdmin

PPLAdmin

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