Archive for the ‘bench press’ Category

general warm up (10 minutes)

Sanddune hand walks x 50 reps

Sanddune push ups x 20 reps

Grinder Kord recline rows x 20 reps

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each board stack height + 3 reps with no boards

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

recline bar rows x 10 reps

diamond  push ups x 10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

weight plate orbits x 20 reps

strict weight plate front raises x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

tri-set tricep extensions x 3 reps

dumbbell rows x 10/10 reps

 

 

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

Note: Use P.A.P right before last set

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

rear bear crawls x 100 feet

Adex club 2 hand mills x 30 reps

specific warmup (5 minutes)

bench press set up and practice

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

thick bar Pendlay rows x 5 reps

Sanddune push ups x 15 reps

 

 

general warm up (10 minutes)

Battling Ropes x 100 waves

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

push ups x 25 reps

specific warmup (5 minutes)

isometric dead stop bench press set up and practice

strength (20 minutes)

isometric dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

wide grip recline bar rows 10 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

elevated push ups x 15 reps

Adex club barbarian pull overs x 25 reps

 

specific warmup (5 minutes)

band-resisted dead stop bench press set up and light practice

strength (20 minutes)

band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

dips x 5 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each weight stack height

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 7 reps

Sanddune push ups x 15 reps

wide grip recline bar rows x 7 reps