9/29/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps (Weights will go up on 10/5 and 10/11).

This can be lighter than your max set of 9 reps from 9/23.

Then take off 10% or 20 lbs (subtract the larger number) and do 

3 more sets x 6 reps.

#2  In any order and any combination, do:

Overhead Bumper Plate Walk - 200 meters with 45 lbs

30" Box Jump - 20 reps

Sledgehammer VS Tire - 20 swings each side

BB Rack Press - 20 reps at 60% of 1RM

BB Deadlift - 20 reps at 60% of 1RM

Hand Release Pushup - 40 reps

Air Squat - 60 reps

This is continuous work.  

#3  Standing BB Curl - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 6 reps.