[21-186] BENCH, SWING & ROW
Channel: Dom McStraw
Date: 19/10/2021

Preparation
.
All 1:00 per side.
.
MG grip.
MG lower back.
Banded tricep stretch.
PNF shoulder internal rotation.
Squat 2 stand.
Side 2 side stretch.
. . .
Format
.
Descending reps and ascending weight will keep you pumped.
. . .
The workout
.
A1. BB Bench (10, 8, 6 …. 2)
B1. 10x KB Swiing US. (ascending weight)
B2. 10x DA KB Bent row (ascending weight).
.
At home variation:
Replace the movements with a sandbag or ruck but adjust volume accordingly.
. . .
Advice & tips
.
Aim is t hit your limit on the BB bench by the 4 rep volume.
Be selective with the KB weight to minimize undue straight on the lower back.
Concentrate heavily on hip hinge drive.
. . .
Post session
.
All 1:00 per side.
MG Pecs..
MG Delts.
MG Hamstring.
. . .

. . .

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