Sep 30

Sep

30

STRENGTH
Deadlift (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 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 stop after 3 - that's fine - you'll unrack and go again, and keep going, until you have completed 6 reps.

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Sep 29

Sep

29

STRENGTH
Bench 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 Barbell Rows x 6-8 reps

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Sep 28

Sep

28

STRENGTH
A) Find 2RM Front Squat
B) Find 1RM Hang Snatch

CONDITIONING
For time:
40-30-20-10
Wall Ball Shots (20/14)
Ball Slams (12kg/8kg)

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Event Date: May 30, 2014