Thursday 10/08/26

Warm-Up —2 rounds:

- 10 band external rotations

- 8 scapular push-ups

- 10 banded straight-arm pulldowns

- 8 wall slides

- 8 light DB pullovers

Then bench warm-up:

- 10 empty bar

- 8 light

- 5 moderate

Lift — Bench Press — 16 min

5 × 4 @ 75–82%

Slightly heavier than your previous 5×5 bench week.

Rest 90 sec–2 min.

TIPS:

Feet planted → shoulder blades set → controlled descent → drive.

Supporting Accessories —3 rounds:

- 10 Ring Rows

- 12 Banded Triceps Pulldowns

- 10 Prone Y-Raises

WOD — 5×3:00

- 10/8 Cal Row

- 10 Alternating DB Snatches

- 8 Burpee DB overs

Rest remaining time.

Goal: 1:30–2:05.