SEPT 1

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STRENGTH

Press (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 6 reps**

**”The Rule of 6.” You must get 6 reps…Your goal is still to go for max reps on set 6.  If you get 6 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 6 reps.

 

Superset with weighted Pull-Ups: 6 sets to find your 1RM

 

CONDITIONING

15 Minute AMRAP of:

1 Wall Climb

2 Ring Dips

10 Double Unders

2 Wall Climbs

4 Ring Dips

20 Double Unders

3 Wall Climbs

6 Ring Dips

30 Double Unders

…And so on for 15 minutes

 

*Wall Climbs increase by 1

*Ring Dips increase by 2

*Double Unders increase by 10

 

PPLAdmin

PPLAdmin

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