May 27, 2010

Bench Max Day

Warm Up

Joint Mobility and Line Drills

Strength Workout (SWOD)

Bench Press  3 – 3 – 1 – 1
Conditioning Workout (CWOD)
AMRAP in 15 Minutes
10 Ring Dips
10 Chin Ups
10 Chest Clapping Push Ups
100 Meter Sprint

Core Workout

100 Ab Mat Sit Ups

Bench Press – Do 3 warm up sets of 5 – 8 reps prior to work sets.  Please log your TRUE 1 rep max effort


2 Responses to “Bench Max Day”

  1. I highly recommend getting a proper pair of weightlifting shoes before doing any olympic type lifts. They are also extremely helpful for squats and deadlifts.

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