General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Strength: Bench Press
Every 2:00 x 6 Sets:
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 7 Reps @ 70%
Set 5: 5 Reps @ 75%
Set 6: 3 Reps @ 80%
All percentages based on 1RM Bench Press.
This is a wave loading format running two passes through the same 7-5-3 progression. The intent is consistency across both waves; the second pass at each percentage should feel sharper and more dialed in than the first because the system is better primed. Reinforce tight setup, controlled descent, full foot drive, and a locked-out finish on every rep. No grinding.
Conditioning
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20/15 GHD Sit-Ups or Plate Sit-ups
80 Double Under’s or Singles
Station 2:
7/5 Deficit Push-Ups or No Deficit
5/4 Devils Press
5/4 Dual Dumbbell Push Press
Dumbbells: 2 x 22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
