Strength
5-6 sets of Bench Press @20X1 tempo performed at the following reps and percentages
Fitness: Sets 1,2,3 do 4-6 reps & sets 4,5,6 do 2-3 reps
Performance work off the following reps and percentage:
- Set 1: 3 @50% of 1RM
- Set 2: 2 @75% of 1RM
- Set 3: 1 @ 85% of 1RM
- Set 4: 1@ 90-95% of 1RM
- Set 5: 1 @ 101-103% of 1RM (*establishing new 1RM)
- Set 6 (optional): Exceed set 5
Rest 3 minutes between sets. Use this time to work on mobility and activation drills.
Conditioning
3 minutes, as many burpees as possible. Get some.