Bench Press Training

Posted: February 12, 2016 in Uncategorized

Friday, February 12, 2016 @ Gryphon Football

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

Pallof Chop 2 x 12

Birddog 2 x 10

a) DB Row 5 x 10 @ 120lbs

b1) Lying MB Throw 3 x 5

b2) Hammer L/R, slam, push press x 5 each

c1) Bench 2 x 5 @ 135, 5 @ 185/225/255/255/255

c2) Face Pulls 5 x 15

d) DB Bench Press 10 @ 115/115/110/100/100

e1) BB Curl 3 x 15

e2) BW Triceps Extensions 3 x 15

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