Bench Press Training

Posted: January 19, 2016 in Uncategorized

Monday, January 18, 2016 @ Gryphon Football

McGill Curl-up 2 x10 sec, 2 x 8 sec, 2 x 6 sec

Birddog 2 x 8

Pallof Circle 2 x 15 each way

a1) Explosive Push-up 3 x 4

a2) Sandbell Throw – back, scoop, shot put L/R x 5 each

b1) Bench Press 2 x 5 @ 135, 5 @ 225/250/285/250/225

b2) BPA 5 x 15

c1) Military Press 10 @ 135/155/135/135/135

c2) Pendlay Row 5 x 12

d1) Single Arm Pushdowns 3 x 20

d2) BB Reverse Curl 3 x 20

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s