New Strength Cycle
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
3 Rounds of:
6 x 30s work*/30s rest
Rest 3 min
*30 sec to row for max distance
**Goal for each round of 6 sprints (total of all 30 sec efforts) is 1000m + for Men/800m + for Women
***So, 6 sets of 30 sec sprints/30 sec rest. After first round of 6 sets, rest 3 min then repeat 2 more times
