SPEED DAY

WED. MAY 14

SPEED DAY:

All exercises done as in Dynamic Effort style.
30% of maximum x 5
40% of maximum x 5
50% of maximum x 5 x 2

Speed Bench Press (actually almost throwing it up off chest each rep.)Speed Close Grip Bench (same as above.)

1 Arm DB Row (explosive positive, controlled on the way down.)

Trap Bar Deadlift & Shrug each rep like a power jumping shrug

Speed Military Press (almost throwing it up and catching each rep.)

30 - 45 sec. between last 2 sets of 50%

Idea taken from an article in the Oct., 2004 MUSCLE & FITNESS. www.muscle-fitness.com
Only shortening the rest periods down from 2 - 3 min. between to 30 - 45 sec.