Week 1 - 3 x every 4 min
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Goal & Intensity
-Build upper-body pressing strength with progressive loading.
-Develop consistency under moderate-to-heavy intensity.
-Controlled strength work with increasing percentages.
-Final set should feel challenging but technically solid.
- Set 3: 85% x 5+ (as many quality reps as possible, but no absolute failure)
Last set RPE 8–9, leaving 1–2 reps in reserve.
Coach’s Tip:
Stay tight through your upper back and drive your feet into the floor.
If bar speed slows dramatically, stop the set.