DB Reverse Fly - 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 moderately 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
in the bottom position, 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 in the bottom position, then regular tempo on
the way up.
#3 Do one round of:
Goblet Squat 45 reps
Plank 90 seconds (elbows and toes)
Run 300 meters
24" Box Jump 20 reps
DB Row 20 reps each side
DB Thruster 30 reps
DB Row 20 reps each side
24" Box Jump 20 reps
Run 300 meters
Plank 90 seconds (elbows and toes)
Goblet Squat 45 reps
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