Power-Olympics > Week 12
WARMUP (1x):
Sleeper Stretch W/ Lax Ball x(:30)
Band Overhead Fly 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 3,2,1,1,1,1,+1 (9-10 Total):
Set 1: 3 @ 55%
Set 2: 2 @ 65%
Set 3: 1 @ 75%
Set 4: 1 @ 85%
Set 5: 1 @ 95%
Set 6: 1 @ 101%
Set 7 (Optional): 1 @ 103%
ROUND 1 (3x):
Hammer Pulldown x6-8
Cable Lateral Chop x10-12/e
ROUND 2 (3x):
DB Skull Crusher x8-12
DB Lateral Raise Drop-Set x(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 SA Press 3x6-8/e
D. DB Seated Military Press 3x8-12
E. DB/Cable Front Raise 3x12-15
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