1. 3-Board Bench Press: *5 sets of 3 reps*Last 2 sets were performed with 102% of bench press 1RM.2A. Weighted Push-ups, neutral hand positioning (80lbs. chain on back): 15, 15, MaxReps2B. Underhand Mini Band Pull-aparts: 35, 35, 303A. Bent-over DB Rows (heavy): 3 x 8 each arm3B. Jungle Gym Face Pull + External Rotation: 3 x 124A. Single Arm Dumbell Shrugs (non-working hand behind back): 3 x 8, hold eachcontraction for 2sec.4B. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz): 3 x 12 each arm5. *Heavy Sledgehammer Tire Chops: 4 x 8 each side*These are performed with a custom-made 35lb. sledgehammer.--------------- TUESDAY (morning)BoxingPurpose = Increase Upper Body Power / Aerobic & Anaerobic Conditioning
Hit punch mits using various combinations for five, 5-minute rounds. Rest 60seconds between each round.