Warmup - At a comfortable pace, do 2 rounds of:
Pullup - 5 reps
Close Grip Pushup (thumbs 2" apart) - 10 reps
BB Hip Clean (unweighted bar) - 5 reps
BB Standing Shoulder Press (unweighted bar) - 10 reps
#1 BB Bench Press 1-1-1-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage
and then add weight each set. Rest between sets. We will post results.
#2 Do 3 rounds of:
BB Hang Clean - 5 reps
BB Standing Shoulder Press - 5 reps
BB Front Squat - 5 reps
Hand Release Pushup - 20 reps
Do the first 3 exercises without setting the bar down. Rest between rounds.
#3 BB Floor Press 10-5-15 reps
Rest between sets. The bar should come to a complete stop at the bottom of each rep.
Results for BB Bench Press 1RM:
Rob Tijerina - 275 lbs
Quinn Tiemann - 205 lbs
Jason Bryant - 275 lbs
Nicole Roberts - 115 lbs
Don Starr - 205 lbs
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