Cable Row - 12 reps
BB Bench Press - 12 reps
Goblet Squat - 12 reps
#1 BB Bench Press - regular tempo
Set 1 - 12 reps at 90% of goal weight for today
Set 2 - 12 reps at goal weight for today
Set 3 - 12 reps back down at 90%
Goal weight should be a moderately heavy 12.
Leave room to add weight on 8/26 and 9/1.
#2 This is continuous work. Do one round of:
BB Deadlift - 20 reps
Pushup - 60 reps
Pullup - 40 reps
Tire Pull - 100 meters with 50 lbs in the tire
Plank - 100 seconds (elbows and toes)
Inverted Row - 40 reps
Medicine Ball Wall Ball - 40 reps
Finish all reps (or distance) of each exercise before
moving on to the next exercise.
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