Warmup - Do 3 rounds of:
Behind the Neck Standing Shoulder Press (unweighted BB) - 6 reps
Back Squat (unweighted BB) - 9 reps
DB Bench Press (light weight) - 12 reps
#1 BB Bench Press WITH BANDS for SPEED (40% of bench press 1RM)
Every minute, on the minute, do 4 reps. You will do 6 sets.
We want bar speed. A quick controlled downward phase followed by an
explosive upward phase for every rep.
#2 In 12 minutes, do as many rounds as you can of:
BB Hang Clean 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
BB Front Squat 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
Standing BB Shoulder Press 3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
Hand Release Pushup 9 reps (Rd 1) - 12 reps (Rd 2) - 15 reps (Rd 3)......
REST - 30 seconds
Keep adding 1 rep each round to the BB exercises and adding 3 reps per round
to the hand release pushup until you hit 12 minutes. Try to stick with the same
weight on the BB for all the rounds.
#3 BB Bench Press with a 3 second Isometric PAUSE 3-3-3-3-3-3 reps
Pause for 3 seconds with the bar about 1-3" off your chest, at the bottom of each
rep. Start with a weight you can easily manage and then try to add weight each
set. Rest between sets.
No comments:
Post a Comment