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 re-rack after 3 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 6 reps.
CONDITIONING
For times:
0:00-10:00*
30 Cal Row
60 Wall Ball Shots (20/14)
10:00- Completetion
30 Cal Row
60 Wall Ball Shots (20/14)
*You have 10 minutes to compelete 1 round of 30 Cal Row + 60 Wall Ball Shots. Assuming you finish in under 10 minutes, you rest until the clock reaches the 10 minute mark. At minute 10 you will complete 1 round of 30 Cal Row + 60 Wall Ball Shots.
** Complete each round AS FAST AS POSSIBLE
