Archive for the ‘bench press’ Category

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

medicine ball chest passes x 10 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

board press set up and light practice

strength (20 minutes)

board press x 3 reps at each stack height  x 1-1-1

conditioning/accessory work (1 round)

EZ bar curls x 10 reps

French press x 10 reps

front plank x maximum time

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band archer pulls x 20/20 reps

push ups x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps