Milton Monday Lifting Class

Service Description

Week 9 - Speed x Power Warm Up (3-4 rounds of 8-10 reps) Band Pull aparts Banded External Rotation Scap Push Ups 1a. Bench Press 5x3 @65%-70% (goal is to move this weight as fast as possible) 1b. Plyo Push Up 5x5-10 2a. SA DB Row 4x6 (Heavy but controlled) 2b. Seated Arnold Press 4x8 3a. Incline DB Bench Press 3x10,8,6 (working to a heavy set) 3b. Ring Row 3x8-10 (Pause at top with no rest at bottom part of rep) 4a. Bb Rows (Underhand) 3x6 4b. Lateral Raises 3x10 5a. DB Skull Crushers 3x8 5b. Bb Curls 3x10