Bench Press Training + Prowler

Posted: November 22, 2016 in Uncategorized

Tuesday, November 22, 2016 @ Gryphon Football

Band Dislocates, No Money, Scap Push-up, BTN Band Pulldown 2 x 10

Dowel External Rotation Stretch 2 x 30 sec

a) DB Row 4 x 12 @ 125lbs

b) Bench Press 2 x 5 @ 135, 5 @ 205, 5 @ 235, 2 x 5 @ 265, 8 @ 265 – pause frist rep of each set.

c1) 2 Count Pause Bench Press 5 x 5 @ 205

c2) Rope Face Pull 3 x 15

d1) Palms up Band Pullapart 3 x 15

d2) KB BUP 2 x 15

e1) Band Pushdown 3 x 15

e2) Band Curl 3 x 15

 

Prowler Sprint – low/high – 4 sets on 90 secs, 6 sets on 2 mins x 40 yards @ sled + 50lbs

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