Muscleville, PA.

 

Strength: Bench Press  3 x 5 
(Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

Strength: Back Squat 3 x 5 
(Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max bench press is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon (AMRAP): As many rounds as possible in 15 minutes of,

10 DB Bench Press (55/35)
25 Double Unders

MetCon: EMOM for 20 minutes,

Odd: 15 Calorie Row
Even: 10 Pull-ups, 10 box jumps (24/20)