Bench Press 1×7 at 50% 1RM
Bench Press 1×7 at 60% 1RM
Bench Press 1×7+ at 70% 1RM
Rest as needed between sets.
Athlete Instructions
1×7 @ 50% (RPE 5)
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*
*2-3 Additional Reps if mechanics are solid.
Week 2 of 7
The Other CF Total Strength Cycle
For time:
10 Bike Calories
10 Box Jump Overs
15 Assault Bike Calories
15 Box Jump Overs
20 Bike Calories
20 Box Jump Overs
15 Assault Bike Calories
15 Box Jump Overs
10 Bike Calories
10 Box Jump Overs
*legs will feel heavy pick a box that can jump on safely or do box step overs