STRENGTH
Press (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 6 reps**
**”The Rule of 6.” You must get 6 reps…Your goal is still to go for max reps on set 6. If you get 6 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 6 reps.
Superset with weighted Pull-Ups: 6 sets to find your 1RM
CONDITIONING
15 Minute AMRAP of:
1 Wall Climb
2 Ring Dips
10 Double Unders
2 Wall Climbs
4 Ring Dips
20 Double Unders
3 Wall Climbs
6 Ring Dips
30 Double Unders
…And so on for 15 minutes
*Wall Climbs increase by 1
*Ring Dips increase by 2
*Double Unders increase by 10
