Tuesday May 12, 2026
Strength: Bench Press
Every 2:00 x 5 Sets:
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: Max Reps @ 85%
% of 1RM Bench Press
Goal on Max Set: 5+ Reps
Conditioning
“Lucario’s Aura Sphere”
For Reps:
15:00 AMRAP
Unbroken Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Score = Total Reps
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Optional Accessories
For Quality:
5 Sets:
10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press
Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)
