Bench press + Laying Med ball chest pass 9/6 kg

5 x every 4 min

65% of 3 RM

3+5

Goal & Intensity:
- With the bench press we're looking to built upper body strength for gymnastics purposes.
- Train explosive upper body power by combining steady benching with fast, powerful throws.
- The bench sets should not feel heavy, easy controlled.
- The throws must be snappy – no lazy passes
- Throw the ball off your chest like you’re trying to break through a door – aim for max intent.
- RPE: 7–8