Warmup - Do 3 rounds of:
BB Back Squat - 10 reps (unweighted BB)
Standing Behind the Neck BB Press - 10 reps (unweighted BB)
Pushup (not hand release) - 10 reps
#1 BB Bench Press WITH BANDS (no pause)
Start with 50% of your 1RM on the bar and do a set of 3 reps. Keep adding
10 total lbs per set, until you fail. Rest between sets.
#2 BB Bench Press (no bands, no pause)
Press as many total pounds as possible in 60 seconds.
You pick the weight.
An example would be 135 x 40 reps = 5,400 lbs
We will post the weight we used, the reps, and the total pounds.
#3 Do 3 rounds of:
Plate Pull - 80 feet
Frankenstein BB Front Squat - 5 reps (3 sec PAUSE at the bottom of each rep)
DB Incline Bench Press - 20 reps
REST - 1 minute
Results for pressing as many total pounds as possible in 60 seconds.
Scott Johnson - 100 lbs x 46 reps = 4600 lbs
Gene Ledet - 95 lbs - 95 lbs x 34 reps = 3230 lbs
Larry Clowry - 100 lbs x 37 reps = 3700 lbs
Hector Valdovino - 95 lbs x 36 reps = 3420 lbs
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