Press, press, THROW. That’s one set of three.
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Set up like you’re about to bench. Stomach up, shoulders back. Bring the ball down fast and press fast. On the last rep throw the ball as high as you can. -
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These are usually done when we are peaking and paired with our dynamic or max effort bench work. 8x3 is the norm. Keep the ball light as we’re going after speed on this. A 400 lb + bencher would use a 20-30lb Medball.