Speed bench with a morning of stair climbing
OK party people. Last week I was busy and kind of sick so the my training posts haven't been as regular. Today I felt better and am back on the wagon, or off the wagon, whichever is the good one. Here is the workout I did. The morning session is really just to keep my aerobic system healthy and maintain a good body fat percentage. The afternoon was a quick speed bench training session to prepare for an upcoming powerlifting meet.
AM
- Stairs
- climbed 50 stories of real live stairs to kick start my metabolism, 15-20 mins
- Speed Bench, 3 set of 3 reps, for 3 rounds (3x3)x3
- using purple flex bands to add accomodating resistance
- the straight weight should only be about 60-65% of your max raw weight
- Pull-ups x 50 total paired with Dumbbell Presses 5 x 8-10
- these dumbbell presses were done with the elbows at 45 degrees to the body and the wrists traveling up and down in a straight line, this really hits the triceps
- Smith Machine Push-ups
- wrap a flex band around your back
- set the bar at the lowest pin and bang out 10 push-ups
- raise the bar to the next level and do another 10
- keep raising the bar until you either gas out or are standing straight up, whichever comes first
- this is a great finisher!
Posts
Is there nothing better then running stairs after you're combating sickness? I feel like it's been going around lately, everywhere- and I'm still trying to get rid of it. However, this morning in Los Angeles, I ran the stairs at the beach and got a burst of energy. I have yet to do any bench- but that's for later on tonight!