Posts Tagged ‘#bench press’

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band archer pulls x 20/20 reps

push ups x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

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)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 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 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

diamondĀ  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