Heavy 5×5 Bench Press + Full Upper Body & Conditioning Finisher
Warm-Up (2 Rounds)
100 Jump Rope
10 Empty Bar Bench Reps
10 Band Pull-Aparts
10 Scapular Push-Ups
10 Light DB Floor Press (Each Arm)
Primary Lift – Barbell Bench Press
Sets: 5
Reps: 5
Load: Build to a heavy final set (RIR ~1 on final)
Rest: 2–3 minutes
Coach’s Note: Focus on tight setup, full lockout, and bar speed on the press.
Accessory Supersets (3 Rounds)
Single-Arm Top-Down Incline Dumbbell Press
10–12 per arm
Focus on stability and deep stretch under control
Ring Dips
Max effort
Add weight if able; bench dips as scale
Dynamic Push-Ups
10–15 reps
Explosive off floor, plates, or dumbbells for height
Triceps Accessory (3 Rounds)
Overhead Dumbbell Tricep Extensions
12–15 reps
Final set: strip set to failure (drop weight twice)
Banded Tricep Pushdowns
15–20 reps
Keep constant tension; move hand placement down band as needed
🔥 Finisher: “Death by Rowing”
Instructions:
Set a running clock
Start with 100 meters in minute 1
Add 10 meters every minute (110m, 120m, etc.)
Continue until you can’t complete the required meters within the minute
Your score = last successfully completed round
💥 Explosive Power Finisher (Post-Rowing)
After exactly 3 minutes of rest:
Broad Jumps or Box Jumps
3 sets x 8 reps
Max effort per jump
Full recovery (60–90 seconds) between sets
Cool Down
Wall Pec Stretch – 30 sec
Overhead Tricep Stretch – 30 sec
Shoulder Circles & Breathwork – 2 rounds