X-Fit : 22/06/18 Week 3 Bench Press & Upper Body Conditioning

Movement Drills

2 Rounds 

10 x Handcuffs

10 x Tempo Push Ups

10 x Hanging Shrugs

 

A) Barbell Bench Press (Cluster)

1 x 8    @ 50%

2 x 5    @ 60-70%

3 x 5.3.2 @ 75-85% (of your 3rm)

 

B) Pull Up (Cluster) 

3 x 5 . 3 . 2 Cluster

When completing the Pull Up cluster, these can be done with bands, bodyweight or load. 

EXTRA: On completing the last cluster, complete 2 sets of 15-20sec negative Chins.

 

C) Strict Dips

50 reps in as few sets as possible.

These can be completed with a load or body weight

 

Upper Body Conditioning

D1) Incline Dumbbell Bench Press

4x10 - AHAFP

 

D2) SA DB Rows

4x8/8 - AHAFP

 

 

E1. DB Lateral Raise – 3×10

E2. DB Rear Delt Fly – 3×10

E3. EZ Curl – 3×10 (Tempo 2121)

E4. Band Tricep Extensions – 3×30