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- WORK UP TO A 1 REP MAX BENCH PRESS FROM PINS (1"ABOVE CHEST) AGAINST 25% HANGING CHAINS
- DROP SETS 3X3X80%
- 3X8 CLOSE GRIP PAUSED PIN FLOOR PRESSES AGAINST MAX CHAINS
- 3X10 FOOTBALL BAR JM PRESS
- 3X10 FLAT SEAL ROW WITH STRAIGHT (OR CAMBERED BENCH PRESS BAR) BAR AGAINST MAX BAND TENSION video HERE
- 3X12 LAT PULLDOWN
- 4X15 LYING MED BALL RUSSIAN TWISTS
RITA-
light bench to practice set up and commands. Light auxillary work
SHANNON-
Focus on not allowing elbows to "swerve" keep them locked in position. If you find them moving, stop and keep weight light to work position
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