Thursday, 3/27/25
Strength Work
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<=120#…..start at 60% and increase by 2.5 pounds every week
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
WOD
5 Rounds for Total Reps:
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest