9/11/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
DB Incline Bench Press - 9 reps (light weight)
Air Squat - 12 reps

#1  BB Bench Press - 4 sets x 9 reps
Set 1 is a moderate set of 9 reps. (Weights will go up on 9/17 and 9/23).
This can be lighter than your max set of 12 from 9/5/20.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 9 reps.

#2  Do 2 rounds of:
BB Back Squat - 10 reps at 135 lbs or 45% of 1RM (whichever is lighter)
Hand Release Pushup - 15 reps
BB Row - 10 reps at 135 lbs
Unweighted BB Standing Shoulder Press - 15 reps (lock out each rep)
REST ONE MINUTE
BB Clean Grip Deadlift - 5 reps at 225 lbs
Burpee - 15 reps
DB Row - 10 reps each side at 60 lbs
Goblet Squat - 15 reps
REST ONE MINUTE

#3  Standing BB Curl - 4 sets x 9 reps
Set 1 is a moderate set of 12 reps.
Then take off 10% or 10 lbs (subtract the larger number), and do
3 more sets x 9 reps.