These first 3 weeks I have been preping you for a sequence of max lifts. Those max lifts are coming next week.
The numbers that we collect from next weeks "testing" will be the foundation of our training through the next cycle.
GAME ON!
PREHAB
3 rounds, no rest:
10 Push up Plus
10 Dumbbell Flyes (light)
STRENGTH
Bench Press - 2/2/2/2/2
(Hit a couple of warm up sets before your first 2)
SUPERSET
4 sets of:
10-12 Incline Smith Machine Bench Press
straight in to
12 Ring Rows
:60 - :90 seconds rest
(Choose challenging weight for the Press)
SUPERSET
4 sets of:
12 Parallel Bar Dips (add weight if possible)
:30 seconds rest
:60 - :90 seconds rest
CONDITIONING
4 rounds of:
15 Pec Deck
:90 seconds rest
(Move with purpose between movements)