Power-Olympics > Week 4
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 4,3,2,1,1,1-5 (18 Total):
Set 1: 4 @ 55%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 80%
Set 5: 1 @ 85%
Set 6: 1-5 @ 90%
ROUND 1 (3x):
DB Incline Pullover x8-12
Cable Pallof Press x6-8/e
ROUND 2 (3x):
Band Tricep Ext. x8-12
DB Seated Lateral Raise x12-15
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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