I had the chance to workout with Mark Boddington today, and as Tuesday is his designated 'bench' day, we hit it in earnest, with some additional tweaking here and there...
Warm-up
15 minute brisk walk to the gym.
Shoulder/thoracic/elbow mobilization.
Face pulls with resistance cord x 20.
Doggy (4 point) position scapula mobilization.
Dynamic stretching.
Chest
Unloaded bar warm-up x 20 reps.
Bb bench press at 55.5kg x 10 reps.
Bb bench press at 80.5 kg - 4 sets at 2 reps. (This load is not far off my current 1RM)
Bb bench press at 55.5kg x 10 reps.
Back
Superset
5 sets
T-bar rows at 60kg x 6 reps.
Slow push-ups x 10 reps.
Legs
1 x powerclean for 6 reps of front squats at 55.5kg.
Powerband
Superset
We alternated between powerband exercises and kettlebell swings with a 16kg kettlebell. The person using the kettlebell would perform reps until the other had finished 5 reps of the designated powerband exercise - between 25-50 swings. This ensured we kept working throughout the exercise!
Sprints.
Lunge sprints.
Animal walk.
Jumps.
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