Archive for the ‘bench press’ Category

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

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 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 5/5/5/5/5 reps

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

conditioning/accessory work (3 rounds)

Tri-set tricep complex x 3

Sanddune push ups x 10 reps

make-up tests

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)

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)

Americanas x 50 reps

Adex club 1 hand halos x 20/20 reps

strict weight plate front raises x 15 reps

tin mans x 100 feet

Adex mace barbarian split squats x 15/15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes )

bench press x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

EZ bar curls x 15 reps

 

general warm up (10 minutes)

Double Adex club front swings x 30 reps

bear crawls x 100 feet

kettlebell figure 8’s x 50 reps

strict weight plate front raises x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

Grinder Kord reverse flys x 10 reps

Diamond push ups x max. reps

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

weight plate orbits x 20 reps

resistance band archer pulls x30/30 reps

kettlebell figure 8’s x 40 reps

push ups x 30 reps

specific warm up (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)

double dumbbell rows x 15 reps

Sanddune push ups x 15 reps