STRENGTH
Deadlift (Wendler 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 stop after 3 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 6 reps.
CONDITIONING
For time:
“Karannie”
50 Wall Ball Shots (20/14)
50 Double Unders
50 AbMat Sit-Ups
40 Wall Ball Shots (20/14)
40 Double Unders
40 AbMat Sit-Ups
30 Wall Ball Shots (20/14)
30 Double Unders
30 AbMat Sit-Ups
20 Wall Ball Shots
20 Double Unders
20 AbMat Sit-Ups
10 Wall Ball Shots
10 Double Unders
10 AbMat Sit-Ups
