Strength: Bench Press
Percentages based on your 1 Rep Max. Log in here to check it.
Warm-Up:
35% x 5
45% x 5
55% x 3
Work Sets:
60% x 5
70% x 5
77% x 5+
Conditioning:
Plyo Push-Ups: 12-10-8-6-4
Ring Rows: 24-20-16-12-8
*Perform 12 plyo push-ups, 24 ring rows, 10 plyo push-ups, 20 ring rows, etc.
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