OCT 21

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STRENGTH

Deadlift (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 stop after 4 – that’s fine – you’ll go again, and keep going, until you have completed 8 reps.

 

CONDITIONING

In 15 minutes complete:

800m run

AMRAP

15 Wall Ball Shots

15 Russian KB Swings (72/53)

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