10 March

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STRENGTH

Bench Press (3’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: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps**

**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 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 8 reps.

 

Superset with Barbell Rows x 6-8 reps

 

CONDITIONING

2k row for time*

*Every Minute On the Minute “Death by Power Clean + Press (155/105)”

**At the call of “3-2-1 GO!” Perform 1 Power Clean + Press and then row max distance in time remaining.  At the 1:00 mark complete 2 Power Clean + Press.  At the 2:00 mark complete 3 Power Clean + Press.  Continue in this fashion until you have completed the 2k row.

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