1-22-20 COMP PREP Bench Openers

Warm up

Take a few mins to warm up:

• back (back extensions or reverse hyper)
• abs (plank, hanging leg raises, sit ups)
• shoulders
• lats

Bench openers

• 1st attempt
• 2nd attempt w/reverse bands or press to 2 boards
  You may be tempted to do your 2nd without assistance, DON'T.

Auxiliary work

• Barbell row 4x6-8 moderate
• single arm bent over row 4x6 each side moderate
• Tricep work of choice:
  3x8-10 Barbell overhead extension -moderate
  3x8-10 DB tricep rollback -moderate3x8-10 barbell skull crusher to pins - moderate
• hammer curl 4x10-12
• 1x100 tricep "push downs"
• 1x100 straight arm pull down
• 1x100 banded facepulls