22 JAN

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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

PPLAdmin

PPLAdmin

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