Warmup - Do 2 rounds of:
Pullup - 6 reps
Pushup (1.5 REP) - 8 reps
Unweighted BB Back Squat - 10 reps
#1 BB Floor Press
Do as many warmup reps and sets as you like.
Work up to a heavy set of 3 reps.
Then take off 10% and do 4 more sets x 3 reps.
#2 BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/12/18.
#3 Start a timer. Do 2 rounds of:
0:00 - Medicine Ball Wall Ball - 15 reps, then BB Row - 15 reps (135 lbs)
2:00 - Air Squat - 30 reps, then Cable Row - 15 reps (100 lbs)
4:00 - Hand Release Pushup - 20 reps, then DB Reverse Fly - 15 reps
Round 2 starts at 7:00.
#4 BB Incline Bench Press
1 set x 8 reps (light)
1 set x 5 reps (moderate)
3 sets x 2 reps (heavy)
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