STRENGTH
PERFORMANCE and FITNESS
Bench Press
3-3-3-3-3
Warm-up sets: Bench press 2-3 sets of light weight for 6 reps.
Working sets: Increase the weight slightly from week 1. The weight should be challenging enough that you can do 3 reps with good form but struggle on the 4th. Do 5 sets.
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 15
30 Double Under’s
15 Deadlifts 55/37.5
30 Double Under’s
12 HR Pushups
30 Double Under’s
9 Hang Power Cleans 55/37.5
