Bench Press- normal warm ups x5 reps. Last warm up at 80%x5. Add light bands tied under the bench Kennelly style. This adds 50+ to the bar at the top. Start with 75% x5, and add weight from there until you fail. Then add weight and go for 3 reps.
Med Ball drops- Lay on your back with a jump stretch band around your back and have your partner drop a 20 lbs med ball on your chest. Catch the ball and explode it back up as fast as possible. You can make things harder by going up in band tension. Do 3x10.
Barbell Shoulder Press- 1 warm up x5, then 2x5 very heavy.
Db Laterals- 3x10
Tri Death- Close Grip Push ups (use a band for more tension) 3x10, Aichs Tri's 3x10, Db French Press- 3x10 This is a big superset. Your Tri's should feel like they will explode after this.
Abs- Body Curls- 30 reps, Ab Wheel- 30
Lots of work today.
Coach George W. Phipps
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