STRENGTH
HBBS (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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit – or beat – that “To Beat” number
CONDITIONING
Mainsite 27 December 2014…kind of
5 sets on the rower of:
Pull a sub 1:25/500m pace for as long as possible*
Rest 3 min
*Scale pace accordingly so that first interval can be maintained for at least 1 min
**Score individual set times
