STRENGTH
Bench (Wendler 1’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: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 1 rep 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. Build in weight over course of six sets
CONDITIONING
15 min AMRAP of:
2 HSPU
2 Toes-to-bar
Stair Run
4 HSPU
4 Toes-to-Bar
Stair Run
6 HSPU
6 Toes-to-bar
Stair Run
…And so on for 15 min
