SEPT 19

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STRENGTH

Deadlift (Wender 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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*

 

*You MUST get MORE THAN 3 reps on set 6.  Use the BIG LIFTS 2 app and hit or beat that “To Beat” number

 

CONDITIONING

“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 May 30

 

 

 

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