Warmup
Strength
- Flat Bench
- 3 warmup sets, 3 reps each @ 50% 1RM
- 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
- Pendlay Rows– 5 sets of 5, heavy weight, but don’t go to absolute failure
- For both of these exercises, rest at least 3 minutes between working sets.
Conditioning
- 5 rounds- 5 strict pull-ups, 10 HR (Hand Release) Push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21′s), 20 DU (Double Unders)
- Prescribed Rest (b/t rounds): 30-60 seconds
This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Substitute jumping jacks for the DU if you don’t have a jump rope.
SwoleFIT 
Reblogged this on The High School Blog and commented:
This is legit..That one [Guy] you know that lifts #likeaboss
Hell fuckin swole yeah on the motivational video.
Strength:
Bench @ 135 / 225 for two sets and down to 205
Pendlay Rows @ 185
Conditioning:10:26 DU’s sticking on my heels
Nice yeah bench was 225×3, 240×3, 225 x 3 for remaining sets (I my start an actual periodization template for bench in a couple weeks to ensure consistency in strength gains, still figuring things out)
Conditioning was 9:10 for me
Bench 255×3 all 5 sets
Rows 185 – then 205 on 4 remaining sets
Only did 3 rounds of the metcon, due to work obligations.