9/14/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight for today

Sets 3+4 - 9 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo

For set 5, take 5 seconds to lower the weight, PAUSE for 2 seconds

at the bottom of each rep, then regular tempo on the way up.

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 12 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep, then regular tempo on

the way up.

#3  Do 5 rounds of:

Burpee                                          15 reps

BB Row                                         15 reps

Pushup                                          28-26-24-22-20 reps

Pullup                                            15 reps

BB Bench Press                             4-6-8-10-12 reps

REST one minute between rounds.

Same weight all 5 rounds for BB Bench Press.