4 Weeks Out, Session 1

Warm Up Sets Reps  
farmers walk 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench Press touch 85% 1 1
Equipment: touch 90% 1 1
straight bar 2bd 2nd 1 1
 
 
CG bench w/ chains RPE Sets Reps
Equipment: RPE 8 2 3
straight bar
touch  
 
incline db press Sets Reps
90 second RI 3 12
 
rolling db ext Sets Reps
90 second RI 3 12
 
band chest flyes Reps
AMAP per set 50
 
band pressdowns Reps
AMRAP per set 100