A) Bench Press 1RM test
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
– Rest 2-3 minutes between sets
B) Build to a 1RM weighted pull-up in 5 sets (10 min)
OR (for those who don’t have pull-ups yet
3-4 sets not for time:
– 10-15 bent over DB rows
R30S
– Accumulate 30 sec hanging with chin above bar (active scapulas)
R60S
+
Every 5 minutes, for 15 minutes (3 sets):
– 15 Pull-Ups
– 30 Push-Ups
– 45 Air Squats