Buy In: Run 400 meters (Cowart has re-opened!). 10 reps Band pull aparts, band shoulder dislocations, band chest pulls.
Progressively load your bench press using a few sets to work up to your working set weight.
Bench Press: 8sets of 3 reps @90plus %.
Once you complete a set of bench, pull a max effort for watts. This should take 3-5 pulls. You'll get the hang of it. Post bench weight and highest and lowest watts.