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Wednesday, January 29, 2014

A.
5-6 sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your
coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Then…
In teams of 2, partners alternate to complete three sets each of:
500m Row
50/30 Push-Ups

B.
4 sets of:
6-8 Bench Press @ 30X1
Rest 60 seconds
8-10 Single-Arm Dumbbell Row each arm
Rest 60 seconds
45 seconds Hollow Rocks/Hold
Rest 60 seconds
Then…
In teams of 2, partners alternate to complete three sets each of:
500m Row
50/30 Push-Ups

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