Build up to and establish a new 3RM.
50 x Bench (95/65)
50 x Explosive Push-ups**
10 x Farmers carry 25' (65/45) (down & back = 1 rep)
*This workout can be done in any order and it is recommended that you knock out 5-10 reps of each, move on to the next, and continue in this manner until all reps are complete. Typically you will only be able to do 1-2 Farmers Carries at a time.
*Explosive Push-ups: Use 2x35# bumper plates. Do a regular pushup but push so hard you land with your hands on top of the plates. Complete a pushup on the plates and then push off and land back on the floor. Like a clapping pushup, but rather than clapping you switch between the floor and the plates.