STRENGTH
Press (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
Superset with Weighted Pull-Ups x 6 sets to find 1RM
CONDITIONING
In teams of two complete the following…
6 Min AMRAP of:
80m Shuttle Sprints
Max Ring Dips
Rest 2 Min and then…
6 Min AMRAP of:
80m Shuttle Sprints
Max Pull-Ups
*One partner completes the 80m Shuttle Sprints while the other completes Max Reps of the required bodyweight movement. After the 80m sprints, switch roles
