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- 5X5X40% BENCH PRESS PLUS BANDS
Rita, Diane, Casey, & Kim comp floor press 4x6x65%
- Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
*Rita, Diane, Casey & Kim Skip this
- 3XMAX REPS STRICT BARBELL OVERHEAD PRESS AGAINST MICRO MINI BAND- 3X MAX REPS @50% OF LAST WEEK'S 8RM
- 3X MAX REPS WIDE GRIP, THUMBLESS PULL UPS
- 4X8 ONE ARM DB ROW
- 3X2:00 MINS PLANK 1 MINUTE MIDDLE 30 SECONDS PER SIDE 3 SETS
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