Warmup - At a comfortable pace, do 4 rounds of:
Pushup (1.5 REP) - 5 reps
Goblet Squat - 10 reps
BB Bench Press - Round 1 - 7 reps at 145 lbs, Round 2 - 5 reps at 165 lbs
Round 3 - 3 reps at 185 lbs, Round 4 - 3 reps at 205 lbs
#1 BB Bench Press (no pause)
Set 1 - 225 lbs to failure (NFL Combine Style)
Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.
Rest between sets. We will post our results.
You can scale down the warmup weight, and you can absolutely go lighter
than 225 if you need to. For example, if you do the first set with 155 and get
8 reps, you would drop to 105 lbs and go to failure on the second set. If you
get 12 reps at 155, you would increase to 205 lbs for Set 2.
Just out of curiosity I looked at the numbers for the 225 pound bench press at the
2013 NFL Combine:
Most reps - Akeem Spence, DT, Illinois - 37 reps
Fewest reps - Marquess Wilson, WR, Washington State - 7 reps
#2 On the 50 meter course, run 200 meters for time. We will post our results.
This is just one rep. Before you run the 200 meters, do 7 submaximal sprints. The
distance for the submaximal sprints is 25 METERS. Your effort level for the 7 reps is:
50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, and then 90% for
reps 5, 6 and 7.
#3 This is 4 rounds.
Hand Release Pushup - 18 reps
BB Thruster - 12 reps (be sure to lock out at the top of each rep)
REST - 1 minute
BB Rack Press - 6 reps
Rest between rounds.
Results for the bench press and 200 meter run:
Andrew Ratoza - 3 reps at 225, 13 reps at 175, 33.7 seconds
Hector Valdovino - 2 reps at 205, 15 reps at 155, 37.4 seconds
Don Starr - 3 reps at 185, 20 reps at 135, 36.6 seconds
Scott Johnson - 6 reps at 225, 15 reps at 175, 34.6 seconds
Jeff Kennedy - 6 reps at 225, 16 reps at 175
Marshall Dandridge - 18 reps at 225, 3 reps at 275
Tyson Poindexter - 21 reps at 225, 6 reps at 275
Mike Heeney - 16 reps at 225, 4 reps at 275
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