intro: Starting out a new Month and new program for strength days. Every Thursday will Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult 8th set should be failure or close to it. Each week we will go up 5-10 pounds.
Rig Bench press 15min - running timer
8x8 .30 sec between each set
3sec decent each rep
circuit 30:20 3 sets 2 laps -22min
Hip Thrusters 185/135
barbell bench overhead extensions
Bulgarian split squats