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 moderately heavy
set of 3 reps
Set 1 - 3 reps at 90% of top weight for today
Set 2 - 3 reps at top weight for today
Sets 3,4+5 - 3 reps back down at 90% of top weight
Set 6 - as many reps as you can at 80% of top weight
Sets 1-5 are regular tempo.
For set 6, take 5 seconds to lower the weight, PAUSE for
2 seconds in the bottom position, then regular tempo on
the way up.
#2 BB Incline Bench Press - same weight all 5 sets.
Sets 1-4, do 6 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 4 rounds of:
Tire Pull 30-45-60-75 seconds with 25 lbs in tire
DB Row 24-18-12-6 reps
Burpee 6-12-18-24 reps
REST 2 minutes. Then begin 4 rounds of:
Run 100-150-200-250 meters
Pushup 40-30-20-10 reps
Goblet Squat 10-20-30-40 reps
No comments:
Post a Comment