12/25/24

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 - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3,4+5 - 8 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 12/31 and 1/6.

#2  BB Incline - regular tempo

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Start with a moderate weight, then try to add weight each set. 

#3  With a partner, do 3 rounds of:

Goblet Squat                           24 reps

DB Farmer's Carry                   50 meters

Regular Pushup                      24 reps

Inverted Row                           18 reps

DB Ground to Overhead          12 reps each side

Plank                                       45 seconds

Only one partner is working at a time.

Partner A does 24 Goblet Squats, then Partner B does 24 Goblet Squats. 

Then Partner A does DB Farmer's Carry 50 meters, then Partner B does 

DB Farmer's Carry 50 meters, etc.