Archive for the ‘bench press’ Category

general warm up (10 minutes)

resistance  band pull a parts x 100 reps

Adex club barbarian pull overs x 25 reps

clock push ups x twice around the clock

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 )

snatch grip high pulls x 8 reps

seated resistance band snatch grip rows x 8 reps

Sanddune push ups x 16 reps

General warm up (10 minutes)

Adex club star complex x 1

resistance band archer pulls x 20/20 reps

Zercher sandbag squats x 15 reps

Power Wheel roll outs x 10 reps

Specific warm up (5 minutes)

bench press set up and light practice

Strength (20 minutes)

bench press x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Pendlay rows x 10 reps

Neuro Grip push ups x 10 reps

 

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

recline rope climb x 3

Adex club long cycles x 25 reps
specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 10/10 reps

Sanddune push ups x 10 reps

 

general warmup (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and practice

strength (4 rounds)

dumbbell bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hollow rocks x 15 reps

 

 

 

Note:  The numbering of training sessions shown here is not the total number. There were many previously that were never numbered. 

general warmup (10 minutes)

Battling Ropes x 50 double waves

Battling Ropes roll overs x 25 waves

clock push ups x twice around the clock

Adex club 2 hand halos x 30 reps

specific warm up (5 minutes)

board press set up and practice

strength (20 minutes)

board press x 3 reps at each board stack height x 3 rounds

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Sanddune push ups x 15 reps

Jaz is 59 tears young and as determined a person as you will find at any age

2018-08-19 21.57.12

general warm up (10 minutes)

Resistance band archer pulls x 20/20 reps

Grinder Kord flys x 15 reps

Adex club 2 hand front cleans x 20 reps

Sanddune push 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 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

tri set tricep complex x 4 reps

heavy dumbbell rows x 4/4 reps