7 x every 2:30
3 reps
Built up to 80% or last weeks weight
RPE 8

Goal & Intensity
-Build upper-body pushing and pulling strength.
-Improve control and stability in both movements.
-Moderate-to-heavy strength work on the bench press.
-Controlled, technical pulling work after.
Bench press: RPE 8.
Pulling: RPE 6.

Coach’s Tip

Keep your upper back tight on the bench.
Move with control and full range of motion in pulling.