STRENGTH
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
CONDITIONING
For time:
75 Double Unders
25 Burpees
25 DB Snatch (75/45)*
10 Muscle Ups
25 DB Snatch (75/45)*
25 Burpees
75 Double Unders
*Alternating
