3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side) – https://www.youtube.com/watch?v=U1u8P0zp3gs&feature=youtu.be
Rest 2:00 between.
*Score is total # of DB Bench Presses
Rx Plus: As written
On the DB bench press, we are looking to use the above load only if we can find at least 8 repetitions per round. We want a challenging weight here, but not to the tune of 3-5 reps per set.
On the following chest supported rows, this implies that our chest is propped against an elevated bench. Stacking the legs of a bench on plates, we can get some weight off the ground so that at extension, the dumbbells aren’t touching the ground. For this movement, we are looking to be completely horizontal.
On the final movement, we have lateral box step-ups. Here, athlete’s choice on loading and height. We are looking for six straight repetitions, completed with sound technique, before transitioning sides. Only load if we are feeling very strong in the movement.