Friday, April 24th, 2026
Strength
Bench Press
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.
Modifications / Adjustments:
Close Grip Bench Press / Dumbbell Bench Press / Floor Press
Level 1: 5 Reps Across @ 7 RPE
Conditioning
“Humperdinck”
4 Rounds for Time
400m Run
10 Devils Press
Dumbbell: 2 x 50/35lb, 22.5/15kg
Optional Accessories
For Quality
3 Sets
10 Axel Bar Z-Press
15 Banded Face Pulls
:20/:20 Single Arm Ring Plank
