Combine Prep > Week 5
*Today, you will perform a set close to the suggested "Test-Wt" you will be using on Test Day (95, 135, 185, 225).
*Compare your projected bench press max to the numbers below to find your suggested Test-Wt.
Projected Max/Test-Wt:
<160 ———-> 95
160-210 ——> 135
210-260 ——> 185
>260 ———-> 225
WARMUP (1x):
Band Overhead Fly x12-15
DB Half-Circle x10
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:
BENCH PRO:
Assisted/Slingshot (To-Goal) Drop-Set: 1x(Goal), Drop-Set
*Your goal should be the # you expect to hit on test day
*Use a Slingshot™ or power bands for moderate-assistance
*Immediately drop the additional lbs and perform a drop set
Set 1: x(Goal) @ Test-Wt +(10-15lbs), x(AMRAP) @ Test-Wt
ROUND 1 (3x):
*superset the following exercises
Machine Cable Pulldown x12-15
EZ-Bar Incline Skullcrusher (5-Ct. Ecc.) x8
Lateral Raise Drop-Set x12,6,(:15)-Hold
ROUND 2 (3x):
*superset the following exercises
Battle-Rope R-Grip Short-Wave x(:30)
Hammer Row x15-20
DB Standing Overhead 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)
Back To: Combine Prep
Go To: My Workouts
View: Training Schedule
*Printing, saving, or sharing this workout may put you at risk of copyright infringement. Please be careful with the contents of this program to avoid serious penalty.