10/20/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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 heavy set of 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight each rep,

PAUSE for 2 seconds in the bottom position, then regular

tempo on the way up.

#2  BB Incline Bench Press 

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do as many reps as you can. 

Take 5 seconds to lower the weight, PAUSE for 2 seconds

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

#3  Do one round of:

Sledgehammer VS Tire - 15 reps each side

DB Thruster - 25 reps

Then in any order and any combination, do:

24" Box Jump - 45 reps

Inverted Row - 60 reps

Then REST for one minute.

Then do one round of:

Sledgehammer VS Tire - 15 reps each side 

DB Thruster - 25 reps

Then in any order and any combination, do:

BB Row - 50 reps

Double Under - 150 reps