Warm-up:
-over and backs, 10 position push-ups, shoulder swings (dynamic), hand stand practice while your shoulders are fresh!
Bench Press 4x6 sets across
this weight should feel heavy but you should only burn out on the last set if at all. after your warm-up, the weight you use should feel like you could complete 8 reps, but the 8th rep would need assistance. Punch the weight up from your cfhest.
Example: Warm-up, 135lbs x10, 165x8, 175x4x6
Lift #2: Close grip barbell press 2x20 at a light weight that you can move quickly. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench.
then
"Seven's" 7 min AMRAP
-7 Air squats
-7 Dumbbell HP-Cleans (heavy!)
-7 Ring push-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins. then grab an assistance band and pretend you're a pitcher and you're winding up. Your arm should be all the way back so you feel a nice stretch in your front deltoid and pecs.
-JD
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