May 28

May

28

CONDITIONING
For time:
4 rounds of:
400m run
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

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May 27

May

27

New Strength Cycle
STRENGTH
Deadlift (Wendler 5'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: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x 10 reps**

**Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to stop after 5 - that's fine - you'll go again, and keep going, until you have completed 10 reps.

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May 26

May

26

New Strength Cycle
STRENGTH
Bench Press (5'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: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x 10 reps**

**"The Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps.

Superset with Barbell Rows x 6-8 reps

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Event Date: May 30, 2014