It’s Workout Wednesday. 🏋️
BW warmup w group
1a) Jump Squat 3x6 - X
1b) Bench Jump 3x6 - X - 1 min rest after b
2a) Bench Press fast - 3x6 - X
2b) Plyometric Push ups - 3xZ - X - 1 min rest after b
3a) Dynamic Lunge 3x4 + 4 - X
3b) Heiden Bounds 3x6 + 6 - X - 1 min rest after b
4a) Push Press 3x6 - X
4b) Fast Feet 3 Sets - X - 1 min rest after b
5a) High Pull 3x6 - X
5b) DB Snatch 3x6 - X - 1 min rest after b
Stretch and trigger.
💥FIX YOUR BENCH PRESS LOCKOUT 💥
Do you find yourself struggling at the end of the bench press? Your arms start to shake, the bar is only moving on one side? Try the floor press!
The floor press is a movement preceding even the bench press that is now a favorite among many of the best benchers on the planet to build lockout strength. Simply set up in a power rack, lay flat on the ground, unrack, slowly lower the bar until your arms touch the ground, pause, then explosively press back up.
Why do I love the floor press? I had never really done it much before but used it in my last program and it helped my bench tremendously. I like that you have to find the exact spot to pause at in order to make the lift most efficient. If you lower the bar too high or too low, it becomes waaayyy harder. So it teaches you where you need to touch to have the most efficient press. It also builds your triceps like crazy, once you can put some weight on it, you’ll notice some of dem tricep gainz 💪🏻 I like using this in conjunction with close-grip and regular bench to really skyrocket my bench.
Try the floor press out and let me know what you think! 👍🏻
Today’s Lower Body Session:
A1 - Broad Jumps 6 x 3
B1 - Back Squat 5 x 5
C1 - Front Squat 3 x 10
D1 - Banded RDL 4 x 8
E1 - Calf Raises (no video)
A mix of stimulus for the body. The session started with mobility and activation work followed by Broad Jumps. The Jumps are used to work on explosive power before the start of the strength work (back squats).