| Military Press | 8/6/5/3 x 5 @120 | Working weight @ 8RPE |
| DB Shoulder Press | 6/6/ 2 x 3 @240 **Ext Below | Working weight @ 4RPE |
| Bench Press | 10/8/7/5/ 3x 16 @45sec | Work to Heavy 3 rep top set. |
| 1.5’s bench press | 7/ 5 x 5 | Working weight would be half of previous top set |
** DB Shoulder press EXT: This is to be done as an AMRAP, but instead of quickly aiming for max reps. This is to be done as an extreme time under tension. You may rest at the top or bottom of the rep for a maximum of 5 Seconds, for example it is max repetitions that can be accomplished for as long as possible attempting to hold off fatigue by pacing the reps, Time this exercise so you know that you did shoulder press at 50lb for 2:43 took a 4 minute break as prescribed and for the second set could do it for 2:21, as an example.
The Bench Press has several Ramping sets making it up to a Heavy Triple, the triple is to be done for 16 sets with 45 second breaks between each set.
1.5’s on bench is using aprox half of the triple weight, adjust accordingly. A 1.5 is a rep from top to bottom, bottom to 90 degrees, back to the chest and then to full lock out. That is 1 rep. As controlled as possible.
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