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