Posts Tagged ‘#bench press’

general warm up (15 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 30 reps

dumbbell hang power snatch x 10/10 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3M

conditioning/accessory work (2 rounds)

dumbbell bench press x 8 reps

Strict dumbbell rows x 8/8 reps

Sanddune push ups x 12 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

alternating dumbbell press x 16 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 10 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)

tri set tricep complex x 6 reps

Zottman curls x 12 reps

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band paddling x 20/20 reps

resistance band seated rows x 15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rows x 12 reps

dumbbell pull overs x 10 reps

Grinder Lord chain push ups x 8 reps

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance archer pulls x 25/25 reps

Adex club star complex x 1

chimp walks x 100 feet

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

Pendlay rows x 8 reps

pause bat wing rows x 10 reps

hanging knee raises x 12 reps

grippers x max. reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2 reps x 8 sets

conditioning/accessory work (1 round)

Tri-set Tricep complex x 4

Sanddune push ups x 20 reps

dumbbell rows x 8/8 reps

wrist roller x max. reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

kettlebell figure 8’s to hold x 30 reps

jumping jacks x 50 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 4 reps x 5 sets

conditioning/accessory work (3 rounds)

band-resisted push ups x 15 reps

recline bar rows x 15 reps