1) Bench 8 x 2 x 60%
2) Dead Bench 3x5
*set up 1" off chest and reset after each rep (this is not a touch and go). Increase weight each set if possible. Good starting point is 60% of bench 1 rep max. Increase weight over last week if you completed all reps.
3) Iso Hold 3 x 1 minute
*barbell with 53/35# suspended kettlebells.