Archive for the ‘bench press’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 20/20 reps

Grinder Kord reverse fly x 15 reps

keg squats x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 5 sets**

**Note:  Use P.A.P before last set

conditioning/accessory work (2 rounds)

close grip floor presses x 10 reps

pause bat wing rows x 10 reps

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wiper squats x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

JM press x 10 reps

seated resistance band pause rows x 10 reps

EZ bar curls x 15 reps

general warm up (10 minutes)

weight plate orbits x 30 reps

jumping jacks x 50 reps

Grinder Kord reverse flys x 15 reps

Sanddune plyo push ups x 15 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 15 reps

chain push ups x 10 reps

 

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

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

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