STRENGTH
Deadlifts (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
CONDITIONING
10 Minute “Death by…HBBS”
With a running clock…
Perform 1 Back Squat minute 1 @ 65% of 1RM*
Perform 2 Back Squats minute 2…
Perform 3 Back Squats minute 3…
…And so on for 10 minutes
*Reference 2.14 for results from the last “Death by…HBBS” workout