DE BP week #1
Simple. Add 5lbs to your starting DE load from week 1 of your last 3 week cycle. If you are starting from scratch, use 50% of your 1RM.
10 sets of 3 reps of BP
Alternate with
MB slams for 3 reps- use the heaviest nonbouncing MB that you have.
Put it all on the clock and try and beat your former 10 sets of 3 time.
A short rest- then go to,
Alternating DB floor press
Alternating DB Chest supported or Core rows
12-10-8-6-4-2 will be the rep scheme.
Again- time this.
Finish with Standing single arm KB press for 5 reps on each arm and Kipping pullups for 10 reps. As many rounds in 5 minutes.
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