SEPT 25

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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 re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.

 

CONDITIONING

2 minute AMRAP of:

Power Cleans (155/105)

Rest 1 Min

 

2 minute AMRAP of:

Burpee Box Jump Overs (24/20)

Rest 1 min

 

2 minute AMRAP of:

Front Squats (135/95)

Rest 1 min

 

2 minute AMRAP of:

Toes-to-Bar

Rest 1 min

 

2 minute AMRAP of:

Shoulder-to-Overhead (115/85)

 

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