PRACTICE – BENCH PRESS
Intention: building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a core strength finisher
Prep: see white board + specific warm up for lift
A1) BB Bench Press – 4×3 @ 80% 1RM (beginners: 4×8-10)
A2) DB SA Bent Over Row 3 x 8-10ea (enc athlete 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 KB DL x 8-10, tempo 5010 – Heavy
C) Ab Finisher – 3 rounds = 6 mins
**20s on / 20s off each exercise