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International bench day is back and it’s time to get swole. This week begins our week of 3’s and what better way to start than the king of chest exercises?! Remember to calculate your adjusted 1RM and then build your daily numbers off of that.

In “Jackie”, pacing will be key, especially for the row. You don’t want to come off the rower already spent because there’s 80 reps looking at you in the face. Try to get big chunks of reps to begin and break the thrusters and pull-ups as needed.


Bench Press: 3-3-3-3-3+ from 70% – 90% respectively


1000m Row
50 Thrusters (45/35)
30 Pull-ups

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