3 Sets
8 Tempo Dumbbell Bench Press (70/50)
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
-Then-
1 set of Max Dumbbell Bench Press (70/50)
*Crank out as many as you can! Go to failure!
Note: We will be testing this again at the end of the cycle so make sure to keep track of your reps!
Movement Prep/Actiavation
2 Sets
:30 Straight Arm Plank
:30 Rest
-Then-
Warm up to workout weight w/3 GHD Sit Up OR Abmat Sit Up after each weight increase.
2. Workout Prep
1 Set (at workout pace)
2 Bench Press (at workout pace)
4 GHD Sit Up OR Abmat Sit Up
2 Rounds
12 Bench Press (135/95)
12 GHD Sit Ups (OR 18 Abmat Sit Up)
-rest 1:1-
24 Bench Press (135/95)
24 GHD Sit Ups (OR 36 Abamt Sit Up)
-rest 1:1-
24 GHD Sit Ups (OR 36 Abmat Sit Up)
24 Bench Press (135/95)
-rest 1:1-
2 Rounds
12 GHD Sit Ups (OR 18 Abmat Sit Up)
12 Bench Press (135/95)
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 2 minutes
• Time Cap each set: 2 minutes 30 secondsI’m
Banded 7s – perform 7 reps of each movement
3. Barbell Prep
3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)