DAY 1: BENCH TEST

Updated: Feb 19, 2019

Combine Prep > Week 3


WARMUP (1x):

Band Overhead Fly x12-15

Band Face Pull x8

DB Half-Circle x10

Lying Crossover T-Spine x6/e

Band Iso-Squat Scaption x12-15

Pull Up Scaption x6-8

Cable-X Pull-Apart x12-15

Cable External x10/e

Bosu Push Up x15-20


FOAM ROLL:

Chest, T-Spine, VMO/Teardrop


BENCH PRO:

Bench For-Time (w/ Bands) 3x(:12)

*Rest 3-5 min between each set

*Sets 1-2 performed with band

Set 1: (:12) @ 40% (w/ Band)

Set 2: (:12) @ 50% (w/ Band)

Set 3: (:12) @ 60%


ROUND 1 (3x):

*superset the following exercises

N-Grip Pull Up x(AMRAP)

Cable Tricep Extension x15-20

DB Front-To-Lateral Raise x6-8


ROUND 2 (3x):

*superset the following exercises

Push Up W/ Chains x15-20

Cable 1/2-Kneeling SA Row x6-8/e

Hammer R-Facing Shoulder Press x8-12


CARDIO CHOICE (1x):

*choose one of the following

A. Concept-2 Row x(3:00)

B. Concept-2 Skierg x(1:45)

C. Rope Climber (Low Int.) x(:60)

D. Treadmill Hand-Walk x(:45)



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