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
10 minute Death By…Back Squats
Min 1: 1 Back Squat @65-70%1RM
Min 2: 2 Back Squats
Min 3: 3 Back Squats
…and so on for 10 minutes
*The weight should be heavy enough that you would not be able to complete minute 11
