Sprints + Bench Press Training

Posted: January 26, 2017 in Uncategorized

Thursday, January 26, 2017 @ Gryphon Football

Stair Sprints 6 sets on 60 secs, 4 sets on 75 secs

 

Scap Push-up, Shoulder ER 2 x 10

a1) Bench Press 2 x 5 @ 135, 3 @ 225, 3 @ 250, 3 @ 280, 3 @ 290, 3 @ 300 – pause all reps.

a2) Palms up Band Pullapart 3 x 15

b1) Close Grip Bench Press 6 @ 245/255/255/255

b2) Palms up Band Pullapart 3 x 15

c1) Cable Seated Row 5 x 12

c2) KB Push-up 2 x 15 with red band behind back

d1) BW Triceps Extension 3 x 15

d2) BB Reverse Curl 3 x 15

e) Single Arm Keiser Pushdown 2 x 20

f) Single Arm Keiser Curl 2 x 20

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