Strength Training:
Bench Presses:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 282.5x 4, 4, 4, 4 (285 next week)
Barbell Rows:
- 45x8, 95x8, 135x8, 185x8, 225x8, 227.5x 8, 8, 8, 8, 8 (230 next week)
Box Squats:
45x8, 95x7, 135x6, 185x5, 225x4, 265x 3, 3, 3
Paused Back Squats (ATG):
165x 3, 3, 3 (3 second holds)
Jump Rope:
- 10 sets of 100 singles in between squat sets
Conditioning:
10:00 AMRAP of:
- 250m Row
- 25 Push Ups
Score: 3 rounds + 250m row and 21 push ups
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