Every 3 minutes, for 15 minutes (5 sets) of:


Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1


Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. A good goal would be to use 75-80% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.




B. Conditioning


Three rounds for time of:


10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)


10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)


20 Toes to Bar


*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.




Optional Accessory Work:




Every 5 minutes, for 15 minutes (3 sets):


Alternating Barbell Reverse Lunge x 8 reps @ 50% of 1RM Back Squat.


Goblet Squats (Light) x 20 reps


Front-Racked Walking Lunge (Light) x 20 Steps