DAY 2: PRESSING MATTERS

Power-Olympics > Week 8


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 4,3,2,1,1,1-5 (12-16 Total):

Set 1: 4 @ 55%

Set 2: 3 @ 60%

Set 3: 2 @ 70%

Set 4: 1 @ 80%

Set 5: 1 @ 85%

Set 6: 1-5 @ 90%


ROUND 1 (3x):

N-Grip Pull Up x5-8

Band Oblique x10-12/e


ROUND 2 (3x):

Plate-Loaded Bench Dips x12-15

Cable SA Lateral Raise x8-10/e


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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