Bench Press

Build to Heavy Set of 3
Then...
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3

- On 3.15.22 we built to a heavy set of 5 (score linked).
- We can use our heavy 5 as a reference point for our heavy 3.
- Athletes can pause at the top if needed.
- Bar hits the chest in the bottom.
- Elbows fully lock at the top.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 3 and drop set weights.

Prep
- Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.

Modifications
- Sub Dumbbells

- Conditioning Category: Grindy Threshold

- Double Unders: 30 reps performed in less than 45s.

- Farmers Carry: Use 2 dumbbells. Perform in less than 1:30.

- Shoulder To Overhead: Performed in less than 1:00.

- Front Rack Lunge: Hands must stay on the handles (no resting on the shoulders). Performed in less than 1:15.

- Score: Rounds + Reps. Every fully completed 25ft farmers carry/lunge will equal 1 rep (300ft = 12 Reps).

- Relax the shoulders and breathe on the double unders.

-  Plan 1-2 break during each farmers carry. We want to conserve the grip and shoulders as this will be the thing that causes the most hold up in this workout.

- Plan 1-2 quick breaks on the shoulder to overhead. Try to avoid any grindy reps. Push presses are faster but harder on the shoulders. Push jerks are a little slower but you'll be able to use more legs.

-  Plan for unbroken efforts on the lunges or 1 quick break in the later rounds if the shoulders need it.

- Focus on quick transitions.

Prep
10 Double Unders
20-ft. Dumbbell Farmers Carry
2 Double Dumbbell Shoulder To Overhead
10-ft. Dumbbell Front Rack Walking Lunge

Modifications
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- 30s Time Cap

FARMERS CARRY
- Reduce Loading/Distance
- 1:00 Hold

SHOULDER TO OVERHEAD
- Reduce Reps/Loading
- Push-Ups

FRONT RACK WALKING LUNGE
- Reduce Distance/Loading
- 32 Step-Back Lunges