STRENGTH
Press (Wendler 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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number
Superset with Weighted Pull-Ups. 6 x 3 reps (Find today’s 3RM)
In 10 minutes:
Row 1000/800m
Work up to a 3RM Bench Press (starting at 135/95)*
*You can only go up in 10lb increments. Guys will start at 135 x 3, 145 x 3, 155 x 3 and so on. Girls will start at 95 x 3, 105 x 3, 115 x 3, and so on. SCALE ACCORDINGLY. You can choose to partner up and have a partner change weights for you…
***Refer to results from 14 October 2014
