Tuesday #repitdaily - 200310 - Chest Day |
Floor Press |
(Heavy Mechanical Loading) |
|
Set 1: 12 Reps with a 2s Negative (Down) |
Set 2: 10 Reps with a 2s Negative (Down) |
Set 3: 8 Reps with a 2s Negative (Down) |
Set 4: 6 Reps with a 2s Negative (Down) |
Set 5: Max Reps @ 80% of your 6 Rep Max |
Notes: Rest 2 Minutes between sets. Start light in order to Increase weight each set. |
Dumbbell Fly Press / Incline Barbell Bench Press Superset |
4 Sets of... |
|
20 Dumbbell Fly Press (smooth reps to pump blood) |
|
- - Immediately Into - - |
|
15 Barbell Incline Bench Press (building to heavy as possible, see below) |
-5 Half Reps from the Bottom |
-5 Half Reps From the Top |
-5 Full Reps |
|
Dumbbell Fly Press: |
Barbell Incline Bench Press: |
https://www.youtube.com/watch?v=DbFgADa2PL8 |
Note: Rest 2 Minutes between supersets. Keep the elbows tucked in at 45 degrees. |
Bar Dip / Max Banded Push-Ups Superset |
3 Sets of... |
|
12 Bar Dips with a 2s Negative (Down) |
|
- - Immediately into - - |
|
MAX Band-Resisted Push-Ups to Failure |
Note: Rest 2 Minutes between sets. Aim for 15 reps or scale to no band and then push-ups from the knees. |
Optional Metcon: |
Row Ladder |
|
Row 250 meters |
Row 500 meters |
Row 1,000 meters |
Row 500 meters |
Row 250 meters |
Note: Rest 1:00 between efforts. |
Optional Core Work: |
Banded Russian Twists |
|
50 Reps each side |