Dynamic Bench. Video.

After working two 12hr shifts in a row you don't feel like lifting anything. Especially when you lift human beings for a living. After shifts my feet feel broken and my back is clenched so tight that I can barely breathe when I have to bend over to pick anything up off the floor. All I want to do is sleep in an ice bath to get all the inflammation down. But I have to train when you have only one day off between shifts.

This week was "week 3" in my dynamic training. Week 1=10 speed sets. Week 2 = 8 speed sets. Week 3 = 6 speed sets. Each week the weight increase and/or chains or bands. Whatever I have access to.

• Week 3 dynamic bench: 165lbs straight weigh for 6 doubles.
• Changing grip from close to pinky on the rings every other set.
• 45 sec. In between sets.

Assistance training:

1. Dynamic super set: 5 push UPS / 3 pulls UPS. 5 sets no rest between. Fast and explosive.
2. Flat DB 70x3x8. 1 min rest between sets.
3. DB row 70x3x10
4. Seated low row unilateral cable row static hold 3x12
5. Unilateral cable pull apart for rear dealt. Static holds 3x12
6. Seated weighted crunch 4x25
7. Recovery swim 10 laps.
8. Steam room 10 min. Used for recovery and relaxation.

On dynamic training days I try to make the entire session for speed and explosiveness. That's why I time my sets to give my body the same amount of rest between sets to become more conditioned and to create more fast twitch recruitment. And I trained at the YMCA for this session therefore I take advantage of the pool. It truly helps overall joint pain I have everyday.

http://www.youtube.com/watch?v=cnkq8YuGfT0