04 AUG

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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

Max distance row 20 sec on/10 sec off x 8 rounds

1 min rest

Max push-ups 20 sec on/10 sec off x 8 rounds

1 min rest

Max cal Assault Bike 20 sec on/10 sec off x 8 rounds

1 min rest

Max Dumbbell Shoulder-to-Overhead (35s/25s) 20 sec on/10 sec off x 8 rounds

 

*Score total reps for each movement

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