Our small special exercises and workouts consist of 80 percent of our training volume, while the compound barbell lifts are only 20 percent. By doing this we constantly raise our GPP and correct our weaknesses, while allowing our lifters or athletes to use their special strengths at the highest level without risking injury. An extreme workout can occur every 72 hours and small workouts 12 hours to 24 hours apart.
4 sets of:
Barbell Suite Case Hold – :30 seconds each side
Banded Marching with Med Ball – 2 minutes
Bandbell Bench Press – 25 reps