Today I had a dynamic effort day. It went something like this:
DE Bench - 95 x 3 x 3, 115 x 3 x 6
*this was perform with a mini band doubled around the bar and band peg. I use 3 different grips when doing speed bench. Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.
Accessory Work
1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.
2a. Fat Grip Pullups – BW x 8,8,8,8
2b. DB Power Cleans – 20×15,15,15
3a. Band Pushdowns – Monster mini x 25 x 3
3b. Iso-Hold DB Curls – 15 x 15ea. x 2
* This week I used the Tyler Grips which are fat rubber handles to put over the bar.
Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4, I really do this to keep myself loose and get some recovery work for my hamstrings.
