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
CONDITIONING
Courtesy of Gym Jones
3×30 sec on/30 sec off on the rower @ 1:50/500m pace
3×30 sec on/30 sec off on the rower @ 1:45/500m pace
3×30 sec on/30 sec off on the rower @ 1:40/500m pace
Rest 4 min
2k row for time*
*score is 2k row
