Warmup - At a comfortable pace, for 5 minutes, do:
Pullup - 5 reps
Pushup (not hand release) - 10 reps
Air Squat - 15 reps
#1 Do 3 rounds of:
BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
BB Ground to Overhead - 10 reps (50% of clean 1RM)
REST - 1 minute
BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
EZ Curl Bar Nosebreaker - 15 reps
REST - 1 minute
The weight for the bench press with bands for speed, is light. The goal here
is bar speed. We want a quick, controlled downward phase, and then an
EXPLOSIVE upward phase for all 5 reps of each set.
#2 BB Floor Press 4-4-4-4-4-4 reps
Start with a weight you can easily manage and then try to add weight each set.
PAUSE for 2 seconds at the bottom of each rep. Rest between sets.
#3 Start a timer:
At 0:00 - 6 reps of Standing BB Shoulder Press AND 15 Burpees
At 2:00 - 6 reps of BB Push Press AND 15 Hand Release Pushups
At 4:00 - 6 reps of BB Power Jerk AND 15 reps of DB Incline Bench Press
Do one more round (the sets will start at 6:00, 8:00, and 10:00). Then at 12:00,
do 30 reps of DB Thruster.
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