Main - Beo Barbell Club View Public Whiteboard: bit.ly/1B8RpPP Push Jerk (50% 1 Rep Max with Red and Orange Band) 8 Rep Close Grip One Set (1 x 8) Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip. DB Floor Press (Palms Fwd) (3 x 8) Skill Strict Pull-ups Against Max Bands 3 x Max Dumbbell Row (3 x 8) Wide Grip Chesst Supported BB Row (3 x 10) Midline Medium Grip Bamboo Bar Against Doubled Mini Bands + Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position) -then- Plank 3 x Max Secs Mary (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups After Party Incline Rev. Fly + Windmill 3 x 20
Posted on: Fri, 16 Jan 2015 03:54:35 +0000
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