6/29/2017. Football. dynamic effort upperbody

***SEE WORKOUT***

Goal: Build explosive upper body strength.  

1.) Power Warm Up
    Plyo-Push Ups  5x5.  40 sec. rest between sets

2.)Main Lift
   Bench Press(Dynamic) 10x2 @ 70%(including 60# chains

3.) Main Accessory
     A.) BB Bent over rows from ground 4x5
     B.) Incline chest supported db iso hold row 4x5 @ 30 sec.

4.)Saftey squat bar walk.  3x100 yards at 155#

5.) Banded tricep extension. 100 reps total.