Bench Training

*xband walks *banded hip extension *internal & external rotations

Bench

• Bar x 30
• 145 x 10
• 225 x 5
• 325 x 2
• 375 x 1
• 415 x 1
• 325 x 8

Low Cable Row

• stack + 45 x 12
• stack + 45 x 12 x 2 vs. light band
• stack + 45 x 8 x 2 vs. light & mini band

Single arm pressdown

• 60 x 20 x 3

DB lateral

• 30 x 15 x 2
• 40 x 15 x 2

Light Band Pull-apart

• 100 total Reps

After taking a couple of weeks off from benching I felt much better today. The elbow, shoulder and lower back were all functioning within parameters again so it was a good day.

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Benching today with some fun thrown is as well as bands. #builtwithbrokenpieces #benchdiva #persist #beard #elitefts #skullsmashammonia #jodin #splitfinger #smashedfinger #ctxmafia #backbonebarbell

A post shared by JOJORDAN_OBB_Elitefts (@jojordan_7.0) on Feb 4, 2020 at 12:37pm PST