general warm up (10 minutes)

rotation push ups x 30 reps

dislocates x 10 reps

Adex club lateral pull overs x 10/10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

strict dumbbell press x 5/5 reps

elevated push ups x 10 reps

resistance band tricep pause push downs x 20 reps


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.