Wednesday, July 20, 2011

Speed Bench


AM:
Speed Bench press:
8 x 3 close grip bench @ 50% + blue bands
6 x 4 bent over row
3 x 15 rolling tricep ext
8 x 5 clapping pushups

PM: 150 pushups, when you break the set, sprint 50 m. For total time

The idea with all these exercises is to move as fast as possible.  On the bench, focus on stopping it above your chest and reversing direction with the speed of a thousand startled gazelles to lock out.  Bent over row should be a weight that is difficult but with no failed reps

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