3/18/24

Warmup - Do 2 rounds of:

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 (1.5 REP) - 4 sets x 6 reps

Start with a moderate weight then add weight each set.

One rep = all the way down, halfway up, all the way down,

then all the way up.

Set 5 is regular tempo.  Do as many reps as you can with 77.5% of 1RM.

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

Start with a moderate weight then add weight each set.

#3  Do 2 rounds of:

DB Farmer's Walk                                 200-100 meters

1" Deficit Pushup                                  60-30 reps

BB Deadlift                                            20-10 reps

Double Under                                        50-100 reps

Inverted Row                                         25-50 reps 

Medicine Ball Wall Ball                          20-40 reps

For the deficit pushups, put two 10 pound bumper plates (or two

45 lb metal plates) on the ground about shoulder width apart.  

Same movement as a regular pushup, but your hands are on the plates.  

Touch your chest to the ground between the plates every rep, then lock 

out at the top for every rep.