FEB 13

STRENGTH

Deadlift (Wender 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 “Death By…Back Squats” @ 65%1RM

Min 1: 1 Back Squat

Min 2: 2 Back Squats

Min 3: 3 Back Squats

…and so on for 10 Minutes.  

at the 10 minute mark complete 3 stair runs for time