OCT 15

Share on facebook
Share on google
Share on twitter
Share on linkedin

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

“Dallas Rob”

1 Clean and Jerk (155/105)

1 Round of Cindy

2 Clean and Jerks (155/105)

1 Round of Cindy

3 Clean and Jerks (155/105)

1 Round of Cindy

and so on until…

10 Clean and Jerks (155/105)

1 Round of Cindy

 

*1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Squats

**20 min cap

PPLAdmin

PPLAdmin

Leave a Replay