New Strength Cycle
STRENGTH
Bench Press (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 10 reps**
**”The Rule of 10.” You must get 10 reps…Your goal is still to go for max reps on set 6. If you get 10 in one set, you’re done. If you need to re-rack after 5 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 10 reps.
Superset with Barbell Rows x 6-8 reps
CONDITIONING
“Dallas Rob”
1 Clean and Jerk (155/105)
1 Round of Cindy
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy
and so on until…
10 Clean and Jerks (155/105)
1 Round of Cindy
*1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Squats
**20 min cap
