Archive for the ‘bench press’ Category

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club outside mills x 15/15 reps

bear crawls x 100 feet

recline bar rows x 15 reps

push ups x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

diamond push ups x 10 reps

 

general warm up (10 minutes)

Americanas x 25/25 reps

Adex club halos x 15/15 reps

Adex mace grave diggers x 15/15 reps

dumbbell front squat/push press x 10 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

JM press x 10 reps

Russian kettlebell flys x 5/5 reps (note–Do these slowly)

 

 

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

general  warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 50 reps

Adex club halos x 25/25 reps

Adex mace 360’s x 50 reps

specific arm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

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

conditioning/accessory work (4 rounds)

double palm strikes on the heavy bag x 10 reps

elevated push ups x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club side cleans x 50 reps

Adex club pull overs with walking lunges x 100 feet

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Tate presses x 10 reps

diamond push ups x 10 reps

Zottman curls x 10 reps

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

 

general warm up (10 minutes)

Adex club halos x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex club side clean & lateral pull over x 10/10 reps

kettlebell goblet squats x 20 reps

heavy double palm strikes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench press x 15 reps

tri set tricep complex x 3 reps

Note:  after the two rounds, finish with one front plank x maximum hold time