STRENGTH:
Bench Press: 5X5 @ 70% of 1RM
Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
Then complete the following:
Weighted Strict Pullup’s : 5-5-3-3-1-1
WOD:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Pushups
3 Toes to Bar
6 Pushups
6 Toes to Bar
9 Pushups
9 Toes to Bar
12 Pushups
12 Toes to Bar
15 Pushups
15 Toes to Bar
18 Pushups
18 Toes to Bar
21 Pushups
21 Toes to Bar
**This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc