Climb to a new 2RM using sets of no more than 3 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ). Goal should be at least 70% of bench press 1RM.
2L, 2R @ 75% of current 1RM
1L, 1R @ 100 + % (Goal is achievement of new 1RM)
Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight does not increase any further. If needed, use up to 3 sets of 1L, 1R.
Then, 20 minutes of:
Quad/ anterior hip/ ankle mobility
Front rack position assessment/ adjustment/ improvement
(Tricep/ Forearm/ Wrist/ Pec)