Bench Press Training

Posted: January 10, 2016 in Uncategorized

Sunday, January 10, 2016 @ Gryphon Football

McGill Curl-up 2 x 10 sec, 2 x 8 sec, 2 x 6 sec

Side Plank 2 x 20 sec

Birddog 2 x 20 sec

a1) Explosive Push-up 3 x 5

a2) Sandbell Throw – backwards, slam, shot put L/R x 5 each

b1) Bench Press 2 x 5 @ 135, 3 @ 235/270/300/270/235 – pause first rep of each set.

b2) BPA 5 x 15

c1) Military Press 10 @ 135/145/145/145/135

c2) Body Row with Feet on Bench 5 x 13

d1) BB Curl 3 x 15

d2) Band Pushdown 3 x 15

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