Banded Bench Press- (orange bands tied together) warm up without bands x 5 reps, then do one heavy set of 85% x5, then add bands. You'll need to start at about 75% or 80% and do 5 reps. Keep adding weight to each set until youcan't do 5 reps, then do 3's until you can't get 3.
I did shirt work in my Fury- 365x3 (4 boards) 405x3 (3 boards) 425x2 (2boards) 455x1 (2 boards), 475 x1 miss.
Single Arm Db Shoulder Press- 1 warm up x5 then 3x5
Laterals- 3x10
Banded Ball Push Ups- 3x10-12
Crunches- 50 reps, Knees to Chest- 50 reps
Tonight was agood night with lots of hard work.
Coach George W. Phipps
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