Bench Press @ 30X0 Tempo
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you'll come back to this.

1.135
2.205
3.235
4.260
5.275
6.285

1-RM Bench Press = 285
85% Bench Press x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today's 1-RM bench press weight and perform as many reps as possible.
Reps @ 85% = 7, bar was still moving up but
very slowly on my 8th rep...

For Time:
40 Handstand Push-Ups

Then Complete the Ladder:

2 Deadlifts @ 275 lb.
2 Burpees-Over-Barbell
4 Deadlifts
4 Burpees-Over-Barbell
6
6. . .
Last set will be
10 Deadlifts @ 275 lb.
10 Burpees-Over-Barbell


7:02 horrible time