Physical Subculture

Max overhead press from pins.  This is fun.  Keep the body nice and locked.  This isn’t old school olympic lifting pressing, trying to arch the body into a standing bench press.  No movement from the body.  Set the pins right at shouder level and return the bar to them each time.  Heavy sets of 1-3 reps.

Incline KB press with bands/sandbag thrust.  2 sets, lots of reps.  See videos:

kb-incline-with-bands-1.wmv

sandbag-thrust-2.wmv

Narrow grip bench with chains/dips.  20 reps, broken up into sets based on how many you can do at a time.

Master trainer Jack.