180611

Squat: SWL*

135×3
225×3

250×3
290×3
335×3

355×1
355×2
355×3

365×1
365×2
365×3

375×1
375×2
375×3

Hex Bar Deadlift

240×6
330×5
420×4
470×3
510×1
510×1 (maybe – grip)
510 (failed – grip)

Tully Time
AMRAP 15:
27/21 Calorie Row
21 Deadlifts @ 135/95
15 Burpees
9 Push Press @ 135/95

3+12 Rx

* Squat Wave Ladder: Warmup 415 1RM
SWL Warmup

On the 0:00: SWL: 60% @ 3
On the 3:00: SWL: 70% @ 3
On the 6:00: SWL: 80% @ 3

On the 9:00: SWL: 85% @ 1
On the 12:00: SWL: 85% @ 2
On the 15:00: SWL: 85% @ 3

On the 18:00: SWL: 88% @ 1
On the 21:00: SWL: 88% @ 2
On the 24:00: SWL: 88% @ 3

On the 27:00: SWL: 90% @ 1
On the 30:00: SWL: 90% @ 2
On the 33:00: SWL: 90% @ 3

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