NOV 14

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New Strength Cycle

STRENGTH

Bench Press (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 10 reps**

**”The Rule of 10.” You must get 10 reps…Your goal is still to go for max reps on set 6.  If you get 10 in one set, you’re done.  If you need to re-rack after 5 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 10 reps.

 

Superset with Barbell Rows x 6-8 reps

 

CONDITIONING

For time:

Shoulder-to-Overhead 7000lbs/5000lbs (total weight)*

Every 10 reps complete:

3 Muscle Ups

10 Russian KB Swings (70/53)

 

*So for guys, if you choose 135 as your weight your workout goes as follows:

Shoulder to Overhead x 10 reps @ 135

3 Muscle Ups

10 Russian KB Swings (70)

For 5 rounds + 2 reps

(135 x 52 reps = 7020lbs)

 

**Bars are to be taken from the floor

 

PPLAdmin

PPLAdmin

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