10/19/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

Do as many warmup reps and sets as you like, then:

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

Go heavier than your top set from 10/13/22.

#2  This is continuous work.  Do 5 rounds of:

DB Farmer's Walk                   50 meters

Medicine Ball Wall Ball          15 reps 

Pullup                                        12 reps

Pushup                                       24-22-20-18-16 reps

Air Squat                                   24 reps

BB Deadlift                                6 reps

BB Bench Press                         4-6-8-10-12 reps

Use the same weight each round for bench press.