STRENGTH
Bench Press (3’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: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**
**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 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 8 reps.
Superset with Barbell Rows x 6-8 reps
CONDITIONING
Four rounds for max reps of:
30 sec work/ 30 sec rest x Power Snatch (75/55)
30 sec work/ 30 sec rest x Thrusters (75/55)
30 sec work/ 30 sec rest x Pull-Ups
30 sec work/30 sec rest x Russian KB Swings (72/53)
