12/31/24

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 heavy set, with at least 1 rep in reserve.

Weight will go up on 1/6/25.

#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  In any order and any combination, do:

DB Row                    50 reps each side

DB Thruster             50 reps

Double Under           150 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                            125 reps

DB Suitcase Carry             150 meters each side