18 FEB

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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

Westfield”

2 rounds for time of:

38 Cal Row

38 Pull-Ups

38 Push-Ups

38 Russian KB Swings (70/53)

38 Double Unders

38 Box Step-Ups (24/20)*

*19/leg any style…just get it done…as in, you don’t have to alternate

**20 minute cap

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