Every 90 seconds, for 15 minutes (10 sets):
Bench Press x 3 reps @ 65-70% of 1-RM Bench Press
The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.
Complete as many rounds and reps as possible in 15 minutes of:
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups