9/20/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight

Set 3+4 - 9 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo.

For set 5, take 5 seconds to lower the weight, PAUSE for 2 seconds

at the bottom of each rep, then regular tempo on the way up.

#2  DB Incline Bench Press - same weight all 5 sets

Sets 1-4, do 12 reps at regular tempo

Set 5 - do as many reps as you can - take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep, then regular tempo

on the way up

#3  Working with a partner.  Each partner will do:

BB Row                                      8 sets x 8 reps

Pushup                                       7 sets x 16 reps

Double Under                              6 sets x 24 reps

Sledgehammer VS Tire               5 reps x 8 reps each side

Medicine Ball Wall Ball               4 sets x 16 reps

Only one partner is working at a time.  

Partner B rests while Partner A works, and vice versa.

Partner A does 8 BB Rows, the Partner B does 8 BB Rows,

alternating back and forth until each partner does 8 sets.

Then move on to the pushups.