Tuesday, Mar. 16/10

Bench like Dave Tate.


http://www.youtube.com/watch?v=Dh3t6T-nqP0


Foam Rolling and Mobility

A1. Decline French Press -2111 - 10 sets of 3 reps - rest 15 secs
A2. Bench Press - 10X0 - 10 sets of 3 reps - rest 30 secs

A1 - use 60% of 1RM, focus on speed, no movement in the shoulders
A2 - use 50% of 1RM, the eccentric phase should be fast be under control, catch 2-4 inch before your chest, explosively push the baaaaaaar up and in a straight keeping the elbow tight to the torso

B. Back Extension or Glute Ham Raise - 3111 - 3 sets x 20 reps - rest 60 secs

C. 500m row - 3 sets - rest 4 minutes between sets