11/19/24

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 - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 11/25 and 12/1.

#2  DB Incline Bench Press - regular tempo 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  In any order and any combination, do:

DB Thruster                               40 reps

Double Under                            120 reps

DB Row                                     20 reps each side

Regular Pushup                        40 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Thruster                               20 reps

Double Under                            60 reps

DB Row                                     40 reps each side

Regular Pushup                        80 reps