STRENGTH:
Bench 5X5 @ 65% of 1 RM
Then
Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
RXD
AMRAP 15min
7 DB Manmakers (45/25lb)
9 Pullup
11 DB Situp (1 x 45/25lb)
FITNESS
AMRAP 15min
7 DB Manmakers
9 Ring Row
11 Situp