7 x every 2:30
3 reps
Built up to 85% of 27.3. test weight
RPE 8

Goal & Intensity
-Build upper-body strength with progressive loading.
-Improve pulling strength and control.
-Moderate-to-heavy bench press work.
-Controlled pulling with increasing challenge.
Bench press: RPE 8
Pulling: RPE 6–7

Coach’s Tip

Stay tight through your upper back on the bench.
Focus on full range of motion in pulling movements.