Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps
DB Bench Press - 10 reps
Unweighted BB Back Squat - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
#1 BB Bench Press (no pause)
Set 1 - 225 lbs to failure
Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
If you get less than 10 reps for Set 1, subtract 50 lbs and go to failure
Do as many warmup sets and reps as you like before you start Set 1. And you
can use less than 225 for Set 1. As an example, if your first set is 155 lbs and
you get 8 reps, then you would drop to 105 lbs and go to failure on the second
set. If you get 12 reps at 155 lbs, you would increase to 205 lbs for Set 2.
#2 Do 1 round of:
DB Thruster - 20 reps
EZ Curl Bar Nosebreaker - 20 reps
Toes to Bar - 20 reps
Hand Release Pushup - 40 reps
REST - 2 minutes
With a running timer, you have 4 minutes to run 400 meters and then do as
many reps as you can of BB Rack Press at 60% of BB Bench 1RM
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