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10/18/23 bench press x 4

Warm up

1 minute plank

Then

5 rounds

5 barbell rows-Add weight each round

5/5 single arm bottoms up bench presses-Add weight each round

5/5 floor wipers


Strength

Bench press-Build a heavy 4


Understand grip Aussie push ups-1 minute max


Conditioning -Delta

1 round

30 swings 53/35

30/30 hollow bicycles

3 bench presses

2 rounds

20 swings

20/20 hollow bicycles

2 bench presses

3 rounds

10 swings

10/10 hollow bicycles

1 bench press

 
 
 

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Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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