SEPT 21

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STRENGTH

Back Squat (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.

 

CONDITIONING

In 10 minutes complete the following:

20 Thrusters (95/65)

20 Pull-Ups

15 Thrusters (95/65)

15 Pull-Ups

10 Thrusters (95/65)

10 Pull-Ups

5 Thrusters (95/65)

5 Pull-Ups

Max Calorie Row in time remaining.

 

*Score is total Cal rowed

 

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