2/27/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

4 sets x 8 reps at 70% of 1RM

1 set x as many reps as you can at 70%

#2  This is continuous work.

Do 4 rounds of:

Burpee - 10 reps

DB Row - 10 reps each side

DB Thruster - 10 reps

Inverted Row - 10 reps

BB Nosebreaker - 10 reps

DB Hammer Curl - 10 reps (both arms same time)

Run 200 meters

#3  BB Bench Press - PAUSE + NEGATIVES

4 sets x 5 paused reps + 1 negative rep

PAUSE at the bottom of each rep for 2 seconds.

On the NEGATIVE rep, take 10 seconds to lower the weight,

and have your spotter help you rerack it.

Start light then add weight each set.