We are starting to train for an up coming SPF meet in Sacramento Ca, March 1st.
Bench- warm ups Do as many as it takes to get good and warm and then do a Max 5 reps. Drop 25 lbs. off the bar and do 1 HIT set. Slow 4 second descent and then press the weight up as fast as possible. Work to failure.
Board work- 3 and 4 boards- do 3 or 4 sets of 5 reps. work up to your max weight for 5 reps.
I did 385x5 4 boards, 405x4 4 boards, 365x6 3 boards.
Single Arm Db Shoulder Press- 1 warm up x6 reps, 2x6 Use the heaviest weight you can.
Banded perfect push ups- 3x12-15 reps ( light or super mini's)
Abs- Knees to chest 50 reps, V-ups 50 reps
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