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
Three sets for times of**:
500m row
10 Hang Power Cleans (135/95)
15 Burpees
Max Effort. 1:1 work:rest ratio
**See results from last week. The goal is to beat your times from last week or use heavier weights for the HPC…or both
