2 Count Pause Bench Press 1×1

Work up to a heavy single in a 2 count pause bench press

*weight should be heavy but not maximal (85-92% of 1RM)

*Drop 20% from heavy single for 5×5 volume work*

Bench Press for load:
#1: 1 rep

Bench Press 5×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Accessory Work

5 Rounds for completion

Max Effort DB Bench Press (50/35)

30 Banded Triceps Extensions

Annie

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups