X-Fit : 08/06/18 : New 5 week cycle: Bench Press Cluster

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%

1 x 5    @ 60%

3 x 5.3.2 @ 70-75% (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. 

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

 

C) Strict Dips

30 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

3x15 - AHAFP

D2) SA DB Rows

3x10/10 - AHAFP

 

E1. DB Lateral Raise – 2×12

E2. DB Rear Delt Fly – 2×12

E3. Band Tricep Extensions – 2×20

E4. DB Hammer Curl – 2×20