general warm up (10 minutes)
clock push ups x once around the clock
recline bar rows x 15 x reps
dips x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Meadows row x 5/5 reps
Zottman curls x 10 reps
diamond push ups x 10 reps
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Published by ironcave1
I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public.
Follow us at http://macefit.com and @2slingsteel.
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The Cave 