Bench Press

Thursday, March 12th, 2026

Strength//Every X Minutes

Rx

Bench Press 5 Sets of 3 @ Tempo 31X1 Build across sets Every 3:00 x 5 Rounds 8 Pendlay Rows (heavy) 12 Single Arm DB Push Press (each, 50/35) 16 Alt DB Reverse Lunges (50/35)

Level 2

L2: DB (40/25)

Level 1

L1: DB (30/15), lighter Pendlay rows

Goal: Upper body pressing strength + push/pull

Stimulus: Bench is tempo — slow negatives, control the weight. Metcon is a push/pull grinder. Pendlay rows strict off the floor. DB work is unilateral — build balance. Should finish each round in ~2:00-2:15.

Movements

bench-presspendlay-rowrowdb-push-pressdb-reverse-lunge

Equipment

barbellbenchdumbbellrower