8/24/19

Warmup - Do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps
      
#1  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep
      1 set x 1 rep + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight.
      Use a clock and have a spotter time for you, then help you rerack 
      the weight after the negative rep.  Start with a moderate weight
      then try to add weight for sets 2, 3, and 4.

#2  This is 3 rounds.  
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps
      Same weight all 3 sets.