Dynamic Effort (Speed) Bench Press Workout

Team,
Dynamic effort is more commonly called "speed day" because we try to move a lighter weight as fast as possible. We're working on "speed strength" as a separate performance element from "absolute strength." Remember that in physics F= MA (Force= Mass x Acceleration). The faster you learn to move, the more force you'll be able to generate. This routine may be new to you, and if it is you'll benefit the most. I guarantee your muscles will feel a burn from this in a way they haven't before.
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Warm-up:
1. One-armed dumbbell shoulder rotation presses 3x15 (3 sets of 15 per arm)
Explanation: similar to an arnold press but performed one arm at a time and without as much internal rotation; in other words, you don't turn the dumbbell all the way in facing you, only into a neutral grip or until your elbow meets your armpit or side of the chest, then press upward while rotating the dumbbell to a pronated grip (palms facing forward)
2. Bar-Only Bench Press
TIP: USE ONE OF THE TWO THICK GRAY BARS
1x10 (1 set of 10)
Main Workout:
2. Speed Bench Press with 20-50% of One-Rep Bench Press Max 13x3 (13 sets of 3 reps)
Example: 95 lbs. for 13 sets of 3 reps
Explanation: Yes, you read that right. These are called "speed triples" and are exactly what they sound like. Each rep should take you less than 0.8 seconds ("one Mississippi") and should be explosive like a cannon. The tempo is "one-two-three-rack." The weight is not so important, moving the weight fast is. If you are getting tired or start slowing down, drop the weight until you reach 13 sets.
30 seconds rest between sets, it should take you less than 20 minutes to do this portion
3. Shoulder Press with Barbell-Only (45 lbs.) or Substitute (the black bars or women's Titan bar are 35 lbs.)
5 sets of 10 reps for Men
5 sets of 5 reps for Women
4. Leg raises on a bench for core
3 x 12 (3 sets of 12)