STRENGTH – BENCH PRESS
Strong and stable setup before every set.
Keep the shoulder blades pulled back and down.
Controlled descent and consistent touch point.
Drive the bar evenly from the chest.
Keep wrists stacked over the elbows.
Build the weight, but never sacrifice range of motion or technique.
The final reps should be challenging while remaining controlled.

Key cue: Stable body → controlled bar → strong press.

INTENSITY – HEAVY DUMBBELL PRESS + C2B
Keep the Dumbbell Press controlled and avoid rushing the reps.
Maintain a strong shoulder position throughout the press.
On Chest-to-Bar, focus on an active shoulder and strong kip.
Make every rep count — don't chase speed at the expense of movement standard.
Break the work before grip or pressing fatigue forces poor reps.
Use the Push-Ups and Ab-Mat Sit-Ups to maintain a sustainable pace.

Key cue: Consistent movement → controlled breathing → repeatable rounds.

COACH'S GOAL FOR THE DAY

Strength: Build quality pressing strength.
Intensity: Turn that strength into repeatable output under fatigue.