STRENGTH
HBBS (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
CONDITIONING
10 minute “Bergeron Beep Test”
EMOM10 complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
*Scale accordingly. I would like you to be able to complete at LEAST 5 rounds.
**Chris Spealler got 17 rounds + 16 reps. If time allows and you can go beyond 10 min, do so.
