Strength: Bench Press (1RM=235#; "Working" 1RM(84%)=215#)
- Set #1 is 5 reps @ 65% of "working" one rep max = 130#
- Set #2 is 5 reps @ 75% = 150#
- Set #3 is 5 reps (or more) @ 85% = 170(x12)
REST 10 minutes
Assistance Exercise: Squat Clean: 5/3/1/1/1 - 135/165/185/215/235(f)
Conditioning:
Complete 100 push ups for time - 3:42
Complete 100 air squats for time - 3:14
Complete 100 AbMat sit ups for time - 3:32
Cycle One - Week One
ReplyDeleteStrength: Bench Press (1RM=205#; "Working" 1RM(84%)=185#)
Set #1 is 5 reps @ 65% of "working" one rep max = 125#
Set #2 is 5 reps @ 75% = 140#
Set #3 is 5 reps (or more) @ 85% = 160(x18)
REST 10 minutes
Assistance Exercise: Squat Clean: 5/3/1/1/1 - 115/135/155/170/175(f)
Conditioning:
Complete 100 push ups for time - 4:15
Complete 100 air squats for time - 3:52
Complete 100 AbMat sit ups for time - 3:12