Power-Olympics > Week 11
WARMUP (1x):
Sleeper Stretch x(:30)
Band Overhead x8-12
Treadmill Incline Walk x(1:45)
DB SA Scaption x10/e
Lying Crossover T-Spine x6-8/e
Band Pull Apart x12-15
Band Lying Pec Stretch x(:45)/e
POWER SETS:
Barbell Bench Press 4,4,4 (16 Total):
Set 1: 4 @ 60%
Set 2: 4 @ 65%
Set 3: 4 @ 70%
ROUND 1:
Hammer/Cable Pulldown 3x6-8
Band Side Chop (High-To-Low) 3x10-12/e
ROUND 2:
DB Skull Crusher 3x8-12
DB Lateral Raise Drop Set 3x(8-5-3)
OVERTIME:
Shoulder Choice (Pick One):
A. Barbell Overhead Press 3x8-12
B. DB SA Standing Press 3x6-8/e
C. Landmine 1/2-Kneeling Press 3x6-8/e
D. DB Seated Military Press 3x8-12
E. DB/Cable Front Raise 3x12-15
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