Tempo Bench Press E3MOM
5 Sets X 3-6 Reps @ 50-75%
**3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset**
3 Rounds For Time: (16min cap)
9 Dumbbell Push-ups (Right hand on Dumbbell)
18 Dumbbell Snatch (Right arm)
9 Right Arm Dumbbell Box Step-ups
9 Dumbbell Push-ups (Left hand on Dumbbell)
18 Dumbbell Snatch (Left arm)
9 Left Arm Dumbbell Box Step-ups
18 Toes to Bar
Box Heights = 24/20” RX+30/24” MRX 20/18”
Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs
Chest & Core Development
2×12 Dumbbell/Kettlebell Bench
2×12 Reverse Rower Tucks
2×12 Dips (ring & bar)
2×24 Band Pull Aparts (across chest)
2x1min Low Plank Hold
225×4 across
2+32 scaled to 20″ box
135(5)x3, 145(5)x2
2+34 rx
A. 3 sets @ 135, 2 sets @ 145 (5 reps)
B. 14:35 rx
A. Modified to 5 x 15 dumbbell bench
B. 15:49 rx
115×3 across
2+45 rx
A. 165 x 4
B. 2+ 63 ( 70Lb / 24” )
5 tempo reps at 135, then 155 for remaining sets
13:15 Rx
A. 5×3 @ 135
B. 15:49 Rx
13:16 RX
A. Tempo Bench Press with DBs (training)
B. 2+54 rx