Week 3 - 3 x every 4 min
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

Goal & Intensity
-Build maximal pressing strength through progressive loading (75–95%).
-Improve bar control and nervous system efficiency.
-Increasing intensity across three sets.
-The final set is heavy but not maximal.
-RPE 7, challenging but controlled. at the end about 9
-You should finish feeling strong, not drained.

Coach’s Tip:
Stay tight through your upper back and drive your feet into the floor.
Stop the set if bar speed drops significantly.