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 Press. So, if your perceived 1RM on the Press was 185 last month, it is now 190 and you’ll be working off of 90% of 190.
Superset with Barbell Rows 6 x 6-8 reps
CONDITIONING
Complete the following for time:
“Shaffer”
15 Power Cleans (135/95)
30 Push-Ups
60 Double Unders
400m run
10 Power Cleans (135/95)
20 Push-Ups
50 Double Unders
400m run
5 Power Cleans (135/95)
10 Push-Ups
40 Double Unders
400m run
