STRENGTH
HBBS (Wendler 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
Regionals 2012 Event 6 (modified)
3 rounds for time of:
7 Deadlifts (275/195)**
7 Muscle Ups
and then…
3 rounds for time of:
21 Wall Ball Shots (20/14)
21 Toes-to-Bar
**Scale weights accordingly. This is meant to be a “sprint” so choose weights that are heavy, but let you move with speed
