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Description

Heavy lift day with buildup 3x3 after warmup to 3x1 working sets to new pr. Working sets should be functional max with no grinding, hesitation or loss of speed. Follow up as prescribed or add four auxillary exercises to focus on specific weaknesses within your competition Bench Lift. 3x 8 to 15.


Exercises

Set 1: 1 round
Barbell Bench Press
Barbell Bench Press
3 reps
Stability Ball Chest Press
Stability Ball Chest Press
15 reps
Push-Ups
Push-Ups
Reps until failure
Medicine Ball Pullovers on Stability Ball
Medicine Ball Pullovers on Stability Ball
15 reps
Dumbbell Renegade Rows
Dumbbell Renegade Rows
15 reps
Shoulder Opener with Band
Shoulder Opener with Band
15 reps


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