STRENGTH
Bench Press (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
Superset with Barbell Rows 6 x 6-8 reps
CONDITIONING
In teams of two complete the following for time:
4000m row (switch every 500m)
100 Shoulder-to-Overhead (135/95)*
*50 each. Switch every 10 reps. While Partner A is completing their 10 reps, Partner B must hold the weight in Front Rack position. If Partner B drops, Partner A must stop the set and pick up again when Partner B re-racks the weight. Bars taken from the floor.
