1ct Pause Bench Press 1×1
Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown
then drop 15% for 4 sets of 5 (all paused)
Bench Press for load:
#1: 1 rep
1ct Pause Bench Press 4×5
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
4 Sets of Max Effort Chin-ups
During rest periods of bench press, perform 4 sets of strict chin-ups
3 Rounds for time
21 Push Press (115/75)
15 Lateral Burpees over Bar
400m Run
Accessory Work
100 Tricep Push-downs
100 Banded Pull-aparts
