BENCH PRESS 3 RM

compare to 7.6.

In 30 minutes built up for load
score is 3 of your best lifts

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Goal & Intensity:
– Find today’s 3-rep max with proper form and control.
– Measure strength progress since the last test.
– Gradual build-up toward a true, heavy working set of 3.
– Rest well and stay focused on technique throughout.
– Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
– Keep tension through your legs and grip the bar tightly.
RPE: 9–10
– Final set should be near your limit — no reps left in the tank.
Area of training focus:
This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.

5x2

Bench press

2 rounds NOT for time:

• 1500m Row (moderate pace, HR should be around 140-150)
• 50 Abmat Sit-ups
• 50 Back Extensions on floor

Front Squat 1 RM

3-3-2-2-1-1-1-1-1-1

Go Every 3:00

4 rounds YGIG:

15/12 Cal Row
12 KB Deadlift
9 KB Hang Squat Clean
6 KB STOH

M: 2 x 24kg / F: 2 x 16kg

Post times for every round!

ALL OUT!

TC: 20min

YGIG
30m Plate Carry 20/15 kg

Hang Snatch + Snatch Balance @ 60% 1RM Squat Snatch

3 x 12 AHAP

For Time:
1000/800m Row
- Rest 4:00
750/600m Row
- Rest 3:00
500/400m Row
- Rest 2:00
250/200m Row

15 Mins
Build to a heavy 5RM