WEEK 1, DAY 5

STRENGTH:

Part 1:
Bench Press: 5 Sets x 5 Reps

Set 1: RPE 6
Set 2: RPE 6
Set 3: RPE 7
Set 4: RPE 7
Set 5: RPE 8

*90-second to 2-minute rest between sets.

Part 2:
Pull-up: As Many Reps As Possible x 3 Sets

*90-second rest between sets.

(5-minute Rest)

PERFORMANCE:

3,000-meter Row.
Every 500 meters (@ 500, 1,000, 1,500, 2,000, and 2,500 meters):
5 Hang Cleans at an RPE 5
10 Depth Push-ups
5 Push-Presses
10 Depth Push-ups

Jason Harle