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Fitness & Performance


Three sets of:

Bench Press x 4-6 reps

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps

Rest 60-90 seconds


A. Bench Press (Your warm up sets should always consist of the empty bar first, then approximately 1 set of 5 reps @40%, 1X5@50%, 1X3@60%, then your work sets. When we set up our numbers for Wendler last week, I made an error when telling you all how to find your start weight. I said you’d be taking your percentages from your 1RM, its actually 90% of your 1RM. Please make this adjustment, its a huge error that will certainly matter down the road. Thanks Chris Garner for remembering this last Thursday!!
If you do not have a 1RM, then use the following formula to estimate your 1RM, then calculate 90%: Estimated 1RM = (Weight x reps x .0333) + weight (i.e. Est. 1RM = (75lbs x 5 reps x .0333) + 75lbs = 87lbs)



Complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings (24/16 kg)

10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)

300 Meter Run

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