Bench Press Week 1 Cycle 2
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
then
3×10 @ 50-60% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps
**Add 5#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)
GP WOD:
AMRAP 8 minutes
10 Dumbbell Snatch (alternating) 45/25#
10 Bentover Rows 45/25#
10 Dumbbell Push Press 45/25#
OP WOD:
AMRAP 8 minutes
10 Dumbbell Snatch (alternating) 45/25#
10 Renagade Rows 45/25#
10 Dumbbell Thruster 45/25#
