Warm-up:
-over and backs, 10 position push-ups, shoulder swings (dynamic), hand stand push-up holds (3 sets of 20 seconds) or hand-stand practice
Bench Press 4 x 6-8 reps acsending weights
increase weight by 5-10lbs each set
Example: Warm-up sets, then: 145x8, 155x8, 160x6, 165x6
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. (use same weight as last week)
then
"1/2 Cindy" AMRAP 10 mins
-15 Air squats
-10 Push-ups
-5 kipping pull-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins. partner assisted shoulder stretch. (form 90 degrees w/ elbow joint while lying on back...have partner drive forearm and hand downward, apply pressure to front shoulder...1.5 mins each side.
-JD
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