OCT 22

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STRENGTH

Bench Press (3’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: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps**

**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6.  If you get 8 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 8 reps.

 

Superset with Barbell Rows x 6-8 reps

CONDITIONING
For time:
21 Cal Row*
5 DB Snatches (55/35)**
18 Cal Row
5 DB Snatches
15 Cal Row
5 DB Snatches
12…
5…
and so on until…
3 Cal Row
5 DB Snatches
*Cal row drops by 3 each round
**5 DB Snatches per arm alternating
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