AUG 14

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STRENGTH

Bench (Wendler 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 MAX REPS  (As many reps as possible, stopping 1-2 reps short of failure)

 

You MUST get MORE THAN 5 reps on set 6

 

* Assuming you hit all of your numbers last month (You got 5+ on 5’s week, 3+ on 3’s week, and 1+ on 1’s week), increase your perceived 1RM by 5lbs for the Bench.  So, if your perceived 1RM on the Bench was 285 last month, it is now 290 and you’ll be working off of 90% of 290.

 

Superset with Band Pull Aparts 6 x 20

 

CONDITIONING

 

Every 2 min for 20 minutes (10 sets*)

20/15 cal row

3 Muscle Ups

 

*You have 2 min to complete a 20 cal row and then 3 Muscle Ups.  If it takes you 60 sec to do this, you have 60 sec rest until the next set begins

 

 

 

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