10/25/22

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%

#2  This is continuous work.  Do one round of:

Medicine Ball Wall Ball       30 reps

Pullup                                     30 reps

Pushup                                    60 reps

BB Deadlift                            15 reps

Goblet Squat                          60 reps

DB Farmer's Walk                150 meters

BB Bench Press                     (see instructions below)

DB Farmer's Walk                150 meters

Goblet Squat                          60 reps

BB Deadlift                            15 reps

Pushup                                    60 reps

Pullup                                     30 reps

Medicine Ball Wall Ball       30 reps

For the bench press, take your bodyweight x 12 (for example,

bodyweight is 200 lbs x 12 = 2400 lbs).  Then do reps with 

any barbell weight you choose until the total weight lifted

(reps x weight on the bar) is equal to that bodyweight multiple.

So in the example of the 200 pound person you could do:

225 lbs x 11 reps = 2475 lbs

135 lbs x 18 reps - 2430 lbs

100 lbs x 24 reps = 2400 lbs