Strength
A1 – Bench press
1 x 5 – 75%
2 x 3 – 85%
3 x 2 – 90%
*6 total working sets
*Percentages based on the 1RM you’re aiming for.
A2 – Supinated 1- arm DB row
– 3 x 8/arm
Workout
Old City Benchmark Workout #7
For time
1,000m row
Accessory Work
Strict slow hanging knee raises – 3 x 5
DB Romanian Deadlift – 3 x 8