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:
*500 meters on rower
*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:
A1*. Med Ball Throws - 3x5
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:
*Rower: 20 mins of steady pace on rower - about 4,000 meters
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