SEPT 22

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STRENGTH

Press (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.

 

Superset with Weighted Pull-Ups x 6 x 3 reps (Find 3RM)

 

CONDITIONING

Three sets for times of:

Stair Run

10 DB Snatches (75/45)*

10 Burpees

10 DB Snatches (75/45)

10 Burpees

10 DB Snatches (75/45)

Stair Run

Rest 3 min

 

*5/arm alternating.  Score each individual round

 

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