Strength
1A) Bench Press
Performance: 5/3/1
- 5 @ 65%
- 5 @ 75%
- 5+ @ 85%
Add 5# to the training max you used for the last three weeks of 5/3/1.
If your recent bench press PR is 200#, you would have used 180# as your training max for the last three weeks. That means this week, you will begin to use 185# as your training max.
Fitness:
- 4 x 4-6 @ 22X1
1B) Pull Up Negative as slow as possible
- 3 x 3-5
Conditioning
For time:
- 400m Run
- 15 Dumbbell Push Press (25/35)
- 10 Box Jumps (20/24)
- 800m Run
- 30 Dumbbell Push Press
- 10 Box Jumps