STRENGTH
Bench (Wendler 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 MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number
Superset with Barbell Rows 6 x 6-8 reps. Build in weight over course of six sets
CONDITIONING
Every 8 minutes for 24 minutes complete*:
500m row
15 Box Jump Overs (24/20)
15 Shoulder to Overhead (95/65)
*score times for each set
