Cable Row - 12 reps
BB Bench Press - 12 reps
Goblet Squat - 12 reps
#1 BB Bench Press - regular tempo
4 sets x 8 reps
Set 1 - 8 reps at 90% of goal weight for today
Set 2 - 8 reps at goal weight
Sets 3 and 4 - 8 reps back down at 90%
Go heavier than 9/7/22.
#2 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F.
Round 2 - Do A, B, C, D and E.
Round 3 - Do A, B, C and D.
Round 4 - Do A, B and C.
Round 5 - Do A and B.
Round 6 - Do A.
A) DB Ground to Overhead - 7 reps each side
B) Medicine Ball Wall Ball - 12 reps
C) DB Row - 15 reps each side
D) Pushup - 30 reps
E) Air Squat - 50 reps
F) DB Suitcase Carry - 200 meters (100 meters each hand)
No comments:
Post a Comment