DAY 1: BENCH TEST

Updated: Feb 19, 2019

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

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:

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

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