12/1/24

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 max set of 16. 

#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  Do 3 rounds of:

DB Suitcase Carry          75-50-25 meters each hand

DB Thruster                    15-20-25 reps

Pullup                               25-20-15 reps

Burpee                              15-20-25 reps

Also, do 30 reps each side of Sledgehammer VS Tire.   You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want.