MAY 22

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STRENGTH

 

 

Bench Press (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

 

Superset with Barbell Rows 6 x 6-8 reps

 

 

 

CONDITIONING

 

 

In teams of two complete the following for time:

 

4000m row (switch every 500m)

100 Shoulder-to-Overhead (135/95)*

 

*50 each.  Switch every 10 reps.  While Partner A is completing their 10 reps, Partner B must hold the weight in Front Rack position.  If Partner B drops, Partner A must stop the set and pick up again when Partner B re-racks the weight.  Bars taken from the floor.

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