SEPT 17

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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

3 minute AMRAP of:

10 Power Cleans (155/105)

20 Toes-to-Bar

Max Russian KB Swings in time remaining (70/53)

 

Rest 2 minutes

 

3 minute AMRAP of:

20 Toes-to-Bar

20 Russian KB Swings (70/53)

Max Power Cleans in time remaining (155/105)

 

Rest 2 minutes

 

3 minute AMRAP of:

20 Russian KB Swings (70/53)

10 Power Cleans (155/105)

Max Toes-to-Bar in time remaining

 

*Score each 3 minute AMRAP separately with total reps

 

 

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PPLAdmin

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