PRACTICE – BENCH PRESS
Intention: deload week! reducing training volume and intensity, promoting recovery in time for the Lifting Party this weekend.
Prep: see white board + specific warm up for lift
A1) BB Bench Press – DELOAD 3-4 x 4 @ 50% 1RM (beginners: 4×8-10)
A2) DB SA Bent Over Row 3 x 8-10ea (encourage athletes to go heavy)
B) Strength set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books
1. BB/DB Split Squat x 6-8ea
2. Eccentric focussed DB DL x 8-10, tempo 5010
C) Finisher – 30s on / 30s 0ff – 3 rounds alternating between 2 exercises
– Eccentric push-up into knee push-up
D) Chest, shoulder, quad and lat stretches