Bench Press Training and Prowler

Posted: December 9, 2016 in Uncategorized

Friday, December 9, 2016 @ Gryphon Football

Band Dislocate, Scap Push-up, Scap Floor Slide, Shoulder External Rotation 2 x 10

a) Bench Press 2 x 5 @ 135, 3 @ 225, 2 @ 245/275/285/295/305/315/295/295/295 – pause all reps.

b1) Close Grip Bench Press 6 @ 225/245/275/265/255/245

b2) Band Pullapart 3 x 15

b2) Band Face Pull 3 x 15

c1) Band Pushdown 3 x 20

c2) DB Hammer Curl 3 x 20

d) Lat Pulldown 4 x 12

 

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

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