Bench press + plyo push ups
5 x every 4 min
80% of 3 RM
3+5

Goal & Intensity:
-Build upper body pushing strength, explosiveness, and body control.
-Today, we combine bench press with plyometric push-ups for a balanced upper-body stimulus.
-The bench press develops raw strength, while the plyo push-ups challenge speed and elasticity.
-Focus on high-effort, high-quality sets performed with control and intent.
-In the plyo push-ups, aim for explosive movement while keeping the body organized and tight.
RPE: 8/10
Training Focus: Push power & speed – this supports progress in movements like handstand push-ups, jerks, and general pressing mechanics.