Warm up- Stretch
Strength- Bench 4x5 @ Last Weeks 5RM weight + 5 more pounds
A) Warm up before the 4x5 with 5-10 reps with just the bar
B) Set 1 can be light but this should not be a warm up.
C) Sets 2 & 3 should be at last week's final weight. This is not ascending.
D) Set 4 should be last week's weight + 5#. It is a hard but doable set with someone spotting.
As the weeks go on, if you stall adding weight at set 4 and can't get all 5 reps on your last set don't worry. You should go down to your last sucessful weight for the 5R set. (probably 5# less, same as the week before) Do that weight for set 4 until you can hit all 5 reps. Then go back up 5#. This first cycle everyone should see good gains but shouldn't be suprised if they are stalled at a number for 2-3 weeks.
23 Minute AMRAP:
15 Power Cleans
21 Air Squats
400 Meter Run