03 MAR

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New Strength Cycle


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



10 x 100m row (MAX EFFORT SPRINTS)

*1 min rest after each set

**Must decrease your time on each successive 100m sprint by at least 1/10 of a second.  For every round you do not do this, 6 Burpee Box Jump Overs to be performed during rest.

***Note fastest and slowest rounds



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