BACK SQUAT
5 SETS @75% 1RM
5 REPS EVERY 75 SECONDS
THE WEIGHT IS THE SAME FOR ALL 5 SETS
USE YOUR WARM UPS PRE 5 X 5
METCON:
FOR TIME (30 MINUTE CAP)
5 ROUNDS
10 BENCH PRESS (135/95)
10 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
4 ROUNDS
8 BENCH PRESS (155/105)
12 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
3 ROUNDS
6 BENCH PRESS (185/115)
14 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
2 ROUNDS
4 BENCH PRESS (225/135)
16 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
1 ROUND
2 BENCH PRESS (245/145)
18 STRICT PULL UPS
—THE WEIGHT PERCENTAGES FOR THE BENCH IN SETS IS:
SET 1: 40%
SET 2: 50%
SET 3: 60%
SET 4: 70%
SET 5: 80%
WHEN SCALING, DECREASE THE WEIGHT SO YOU CAN KEEP MOVING THROUGH THE SETS AND DECREASE THE NUMBER OF PULL UPS EACH SET.
IF YOU ARE A WOMAN AND ARE NOT FOND OF THE THE PHRASE “IT IS MONDAY, MONDAY IS CHEST DAY”!!! MADE FAMOUS BY THE LARGE BREASTED MAN HIMSELF, MR. SHWARZENEGGER.
ALTHOUGH I CAN’T IMAGINE NOT BEING FOND OF MAN BREASTS.
YOU MAY DO GHD SIT UPS INSTEAD OF PULL UPS.