1. speed bench - 10-15x3 @ 50-60% of 1 RM bench press
- if possible use accommodating resistance with bands or chains
- do not use accommodating resistance if you can not bench your body weight at least 7 times
- that number is arbitrary
- I like the word arbitrary
- lemonade is one of my favorite drinks
2. 1 arm KB snatch - 30/30 x 10 minutes
- 30 seconds work, 30 seconds rest for 10 minutes
- try to maintain your reps for every set
-record total reps
3. planche practice - 10x10 seconds
- use the progression that challenges you, but enables you to be successful
- if possible use accommodating resistance with bands or chains
- do not use accommodating resistance if you can not bench your body weight at least 7 times
- that number is arbitrary
- I like the word arbitrary
- lemonade is one of my favorite drinks
2. 1 arm KB snatch - 30/30 x 10 minutes
- 30 seconds work, 30 seconds rest for 10 minutes
- try to maintain your reps for every set
-record total reps
3. planche practice - 10x10 seconds
- use the progression that challenges you, but enables you to be successful