– Strength: The goal today is to be fast on all sets of speed bench press using a medium grip – opt for less weight if needed. We’ll then perform a ”challenge set” of max reps with the same weight we used for our speed sets. This will be repeated next week without the challenge set. – Metcon: Today’s chipper is meant to be done at a slow and consistent pace – 75% effort. Pick a pace you know you can maintain and try to hold on to that pace for the entire workout.