On a 15-minute clock:
Find a heavy single bench press

Then,

Bench press 3-3-3-3-3-3-3-3 reps

Lift 50-60% of heavy single loading.

Compare to the Other Total on 250222 and 1-rep bench press on 250806.

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Stimulus and Strategy:
Today’s workout is a heavy day paired with some lighter speed work with the same lift. In the first part of the workout, build to a heavy single. Ideally, you’ll lift with a buddy for safety purposes; however, if you are lifting alone, do not push to the point of failure. Following the heavy single, decrease the loading to 50-60% of the day's single and perform the 8 sets of triples. These reps should be fast and explosive off the chest. Rest for no more than 1 minute between sets.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 15-minute clock:
Find a heavy single bench press

Then,

Bench press 3-3-3-3-3 reps

Lift 50-60% of heavy single loading.

Resources:
The Bench Press
Louie Simmons on the Conjugate System

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