Tues, 11 June 19
Block 1, Week 1, Day 1 - DE OH/BP
I'm doing all my speed work with just straight weight for this block to decrease intensity a little and work on technique more.
Speed Axle Bench Press
20x70
10x120
6x140 ---------
10x3x155
Speed Axle Bench Press/Pronated Grip DB Flys
3x170/10x25
2x{3x190/10x25}
Pullups/AmBar OH Mechanical Drop Set
8xBW/10,5,5x75
2x{8xBW/10,5,3x115}
The mechanical drop sets for overhead are strict press, then push press, then split jerks, all with the same weight.
BFR DB Skull Crushers
75 reps x 15
BFR Double Arm DB Curls
75 reps x 15
