December 6th 2011

Bench press speed day.

Building power at submaximal weight. Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.

Todays Workout

16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.

2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction

Stretch out body and rest up

October 9th - Row happy

Skills Training

Dead Lift (play around with increasing loads and intensity whilst keeping perfect technique)

8,8,7,7,6,5,4,3

Chin ups

8 rounds of max reps (play around with grips wide/close/under/over)

Daily Dose

3 rounds for time

Repetitions of 21/15/9 (For the push ups and box jumps)

300m Row

Push up w/Toes on box

Box jumps with dumbbells


Record your time in comments!!