WEEK 7, DAY 5

STRENGTH:

Part 1:
Bench Press: 5 Sets x 2 Reps

Set 1: RPE 8
Set 2: RPE 8
Set 3: RPE 9
Set 4: RPE 9
Set 5: RPE 9

*2-second to 3-minute rest between sets.

(5-minute Rest)

Part 2:
Pause Overhead Presses: 3 Sets x 3 Reps

Set 1: RPE 8
Set 2: RPE 8
Set 3: RPE 9

*90-second to 2-minute rest between sets. 1-second pause at the halfway-to-lockout point.

(5-minute Rest)

PERFORMANCE:

*Repeat from Week 2, Day 5. The goal: complete more work than then.

(30 Minutes)
20 Dumbbell Snatches (10 per side; alternate)
40 Sit-ups
20 Dips
800-meter Run

Jason Harle