Tag Archives for " Speed bench "

Speed bench

Thursday 7.7.11

A: Prehab: DB ext rotation 3×8-10 reps- each arm

B1: Chest Plyometrics: clapping push-ups 3×3) -> 90 sec rest, then:
B2: med ball chest pass (3×3)

C1: CG Bench press 8×2 @ 50-55% 1RM /rest 45 sec
C2: tricep push-downs (light: 6-8 reps — gotta hurry to get back on the bar…)
D: DB Croc rows (max rep DB rows off table position