9/2/23

Warmup - Do 2 rounds of:

DB 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 12 reps

Set 1 - 12 reps at 90% of top weight

Set 2 - 12 reps at top weight

Set 3 - 12 reps back down at 90% of top weight 

Set 4 - as many reps as you can at 80% of top weight

Sets 1-3 are regular tempo

For set 4, take 5 seconds to lower the weight, PAUSE for 2 seconds

in the bottom position, then regular tempo on the way up.

#2  DB Incline Bench Press (same weight all 4 sets)

Set 1, 2, and 3 - 15 reps at regular tempo

Set 4 - as many reps as you can. Take 5 seconds to lower the 

weight each rep, PAUSE for 2 seconds in the bottom position, 

then regular tempo on the way up.  

#3  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) DB Suitcase Carry - 200 meters total (100m each hand)

B) Double Under - 60 reps

C) Air Squat - 40 reps

D) Pushup - 30 reps

E) Inverted Row - 12 reps

F) DB Ground to Overhead - 8 reps each side

For the suitcase carry, you have one DB.  Try to maintain

good posture, and try not to lean to one side while walking. 

Switch hands as many times as you want, just end up with 

100 meters with each hand.