Bench Press Training

Posted: April 4, 2016 in Uncategorized

Monday, April 4, 2016 @ Gryphon Football

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

Pallof Hold 2 x 20 sec

Birddog 2 x 10

a1) Explosive Push-up 3 x 5

a2) Seated Row 5 x 10

b1) Bench Press 2 x 5 @ 135, 3 @ 240/275/310/310/310 – pause first rep of each set.

b2) BPA 5 x 15

c) Close Grip Bench 5 @ 190/225/260/260/260

d1) Band Pushdown 3 x 15

d2) Keiser Curl 3 x 15

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