Bench Wk 2: 3x5 / Supersetting Chins and Med Ball Throws with Warm-Up Sets (Video)

Week 2 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning

After re-reading some articles by Jim Wendler, I've been doing some explosive med ball throws again for dynamic work before bench days. When I'm not doing barbell dynamic work I like to do jumps and throws to still work on explosiveness and it's a nice change of pace. I've also been supersetting some bodyweight chinups in between my bench warm-up sets to get some extra pulling volume in. A few months ago this probably would've left me worthless for bench, but improving my conditioning has really been making my training sessions more productive. It's been amazing how much more I get out of my assistance work when I'm not gasping for breath in between a set of dumbbell rows..

Warm-Up:

*3 sets of mace swings with ShouldeRok

*Couple short trips back and forth of:

a. Toe touch to leg swings

b. Lunges

c. Hip flexor stretch/Spiderman crawl

Strength Work:

A2*. Bodyweight Chins - 3x10

B. Bench Press - 3x5 w/ 275lbs

[youtube=https://www.youtube.com/watch?v=IeX19OckKSM]

C. One-Arm Dumbbell Rows - 3x15 w/ 100lb dumbbell

D. Kettlebell Front Shoulder Raises - 3x20

E1. Close Grip Floor Press - 3x12

E2. Hammer Curls - 3x20

Conditioning:

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