As part of your warmup do 3 rounds of:
Front Squat (unweighted BB) - 10 reps
Push Press (unweighted BB) - 10 reps
Pushup (not hand release) - 10 reps
Rest a minute or so between rounds.
#1 BB Bench Press WITH BANDS for SPEED (no pause)
Every 30 seconds, do 3 reps. You will do 8 sets. Use the same weight for all
sets. Load on the bar is 30% of your 1 Rep Max. We want a quick, controlled
downward phase, and then an EXPLOSIVE upward phase for all reps.
Your last set starts at 3 minutes and 30 seconds.
#2 BB Rack Press 5-5-5-5-5 reps
Load: Set 1 - 55% of 1RM, Set 2 - 60%, Sets 3, 4 + 5 - by feel
Rest between sets.
#3 Every minute, on the minute, sprint 50 meters - (10 total reps)
Effort level: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Reps 4 + 5 - 90%
Reps 6-10 - 100%
#4 Do 3 rounds of:
BB Ground to Overhead - 5 reps
EZ Curl Bar Nosebreaker - 15 reps
REST - 1 minute
BB Bench Press (no touch) - 10 reps
Rest between rounds. For the "no touch" bench press, keep the bar about 1-3"
off your chest at the bottom of each rep.
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