DAY 2: POWER BENCH

Power-Olympics > Week 3


WARMUP (1x):

Sleeper Stretch W/ Lax Ball x(:30)

Band Overhead Fly x8-12

Treadmill Incline Walk x(1:45)

DB SA Scaption x10/e

Lying Crossover T-Spine x6-8/e

Band Pull Apart x12-15

Band Lying Pec Stretch x(:45)/e


POWER SETS:

Barbell Bench Press 3x8 (24 Total):

Set 1: 8 @ 50%

Set 2: 8 @ 60%

Set 3: 8 @ 70%


ROUND 1 (3x):

DB Incline Pullover x8-12

Cable Pallof Press x6-8/e


ROUND 2 (3x):

Band Tricep Ext. x8-12

DB Seated Lateral Raise x12-15


OVERTIME:

Shoulder Choice (Pick One):

A. Barbell Overhead Press 3x8-12

B. DB SA Standing Press 3x6-8/e

C. Landmine 1/2-Kneeling SA Press 3x6-8/e

D. DB Seated Military Press 3x8-12

E. DB/Cable Front Raise 3x12-15



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