STRENGTH
Press (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 8 reps**
**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 in one set, you’re done. If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.
Superset with Weighted Pull-Ups x 6 x 3 reps (Find 3RM)
CONDITIONING
Courtesy of Doug Chapman
8 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 3 min
Complete the number of rounds you got above, for time.
*Two separate scores = 1 for 8 Min AMRAP + 1 for the number of rounds completed for time
