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. 6 x 1 rep (Find today’s 1RM)
CONDITIONING
3 rounds for time of**:
400m run
20 Double Unders
10 Burpees
5 Muscle-Ups
**Refer to results from last week. Goal is to beat your time from last week
