X-Fit : 06/07/18 Week 5 Deload (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 - deload

5 @ 50%, 5 @ 55%, 5 @ 60% + (no more than 10-12 reps)

 

B) Pull Up

10-8-6-4-2

 

C) Strict Dips

3x8-10 - tempo and full controlled range 

Part B & C can be completed with a load or body weight

 

Upper Body Conditioning

D1) Single Arm Incline Dumbbell Bench Press

4x8/8 - AHAFP

 

D2) Standing Single Arm Cable Rows

4x8/8 - AHAFP

 

3 Rounds

E1. Seated DB Curls ×10

E2. Seated DB Lateral Raises ×10

E3. DB Skull Crushers×10 

E4. Incline Bench Rev. Flies ×10