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 (As many reps as possible, 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
CONDITIONING
7 Minute AMRAP of:
3 Shoulder-to-Overhead (135/95)
3 Toes-to-Bar
6 Shoulder-to-Overhead
6 Toes-to-Bar
9 Shoulder-to-Overhead
9 Toes-to-Bar
…and so on for 7 Minutes
