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
CONDITIONING
“Lynne”
Five rounds for for MAX REPS of:
Bodyweight Bench Press (scale to 65-70% of 1RM if you can’t bench bodyweight)
Pull Ups
*25 Minutes to get this done. Rest between movements should be minimal. Rest between rounds should also be minimal, but keep it the same throughout (ex. 3 min rest after each round).
