Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers
3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW
Week 6 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats
Weight: 90% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
• Pendlay Row
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.
4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 55%, 60%, 65%, 70% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.