8/21/23

Warmup - Do 2 rounds of:

DB Row - 12 reps each side (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal is a moderately heavy set of 12

For set 2, pick a weight where you still have about 

2 reps left in the tank.

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight

Set 3 - 12 reps back down at 90%

Set 4 - as many reps as you can at 80% 

Sets 1-3 are regular tempo. For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep.

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 15 reps 

Set 4 - as many reps as you can 

Sets 1-3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 4 rounds of:

Run                                        100-200-300-400

Sledgehammer VS Tire       8-10-12-14 reps each side

DB Row                                 8-10-12-14 reps each side

DB Thruster                          14-16-18-20 reps

Pullup                                    14-16-18-20 reps

DB Bench Press                     14-16-18-20 reps