STRENGTH
Bench Press (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 6 reps**
**”The Rule of 6.” You must get 6 reps…Your goal is still to go for max reps on set 6. If you get 6 in one set, you’re done. If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 6 reps.
Superset with Barbell Rows x 6-8 reps
CONDITIONING
8 x 20 sec of work/10 sec of rest = Goblet Squats (53/35)
Rest 2 min
8 x 20 sec of work/10 sec of rest = Push Press (35s/25s)
Rest 2 min
8 x 20 sec of work/10 sec of rest = Cal Ski
*Score total reps for EACH movement. 1 score for Goblet Squats/ 1 score for Push Press/ 1 score for Cal Ski
