a ) Main strength
Week4 — > strength

Bench press waves
3-2-1 3-2-1 3-2-1
— first wave: mod-heavy weights
— second wave: 2-3% heavier starting weight than wave1
— third wave: 2-3% heavier starting weight than wave2
— within the waves slightly building too
Rest as needed

b ) Accessory strength (chest - AB)

3x
8-10 Incline DB bench press@mod.
10-12 Lying leg raises

3x
10-10 DB low to high raise@light-mod
10-10 KB side bend@heavy

c ) ‘Pump sesh’

Team of 2
Accumulate together 7 min of Sandbag/D-ball bearhug hold

— pairs can change anyhow but before the switch 10 V-up/Tuck up must be performed by both of them
— workout starts with the sit ups
— time cap: 10 min