WARM UP – MOBILITY
Grab light plates & bench press setup

5 mins shoulder burners & dynamic stretches, pec stretch against post

2 Sets, 8-12 reps each
Cuban rotations w/ light plates
Band pec flies
Band chest press
Band lat pull-downs
Band pull-aparts

WOD A
BENCH PRESS
20 mins to build to a heavy 1 rep or 1 new rep max bench press
Suggested building:
1-2 sets: 8-10 reps (40-50%)
2 sets: 5-7 reps (55-65%)
2 sets: 2-4 reps (70-80%)
2-3+ sets: 1 rep (85-100%+)

WOD B
3 Giant sets:
8-12 Neutral grip DB bench press
Max reps pull-ups (minus 2-3 first 2 sets)
Max reps Bench dips
8-12 Bent over DB rows (same DB’s)

– rest 90 secs –

  • Pull-ups can be kipping or strict
  • Add difficulty on bench dips by elevating feet on a box and lapping a 25-55lb plate

ACCESSORY
3 Giant sets:
8-12 DB French press
8-12 Ring rows
Max banded tricep press downs
Max face pulls

  • rest 90 secs –

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