STRENGTH
Bench (Wendler 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 MAX REPS (As many reps as possible, stopping 1-2 reps short of failure)
You MUST get MORE THAN 5 reps on set 6
* Assuming you hit all of your numbers last month (You got 5+ on 5’s week, 3+ on 3’s week, and 1+ on 1’s week), increase your perceived 1RM by 5lbs for the Bench Press. So, if your perceived 1RM on the Bench Press was 275 last month, it is now 280 and you’ll be working off of 90% of 280.
CONDITIONING
Every Minute on the Minute for 18 min:
Minute 1: 8-10 HSPU
Minute 2: 15 AbMat Sit-ups
Minute 3: 15 Cal Row
