Touch and go only during each round. Rest as needed between rounds, try to add weight each round and end with the heaviest possible set with good form.
1A) Find a starting weight for a Bench Press linear progression. Repeat this weight twice more for a total of 3×5.
Work up using sets of five resting 1-2 minutes between sets using conservative 5-10 pound jumps. The first set where the bar slows down at all during any phase of the set is the first work set (properly executed this should be well below a 5RM.). Complete two more sets at this weight. We plan to add weight to this weekly. It is important to find a conservative starting weight so that we can lock in proper form and build up a head of steam before the lifts get very challenging. Patience!
1B) 3×10 Chinese dumbbell rows AHAP – warm this up while working up during bench press, then alternate the work sets with three work sets of BP.