SEPT 24

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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

“Death By Rowing”

Min 1: 50m

Min 2: 60m

Min 3: 70m

Min 4: 80m

Min 5: 90m

Min 6: 100m

and so on (increasing 10m) until you cannot complete the required distance in a minutes time

*Goal is 20+ rounds

*Reference results from 25 Nov 2014

 

 

 

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