2/9/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

#2  In 12 minutes, do as many rounds as you can of:

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

DB Farmer's Walk - 50 meters

Use the same barbell and same weight for the front squat,

push press, row.

#3  BB Bench Press - PAUSE + NEGATIVES

3 sets x 6 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 somewhat light then add weight each set.