10/2/23

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 heavy set of 6 reps

Set 1 - 6 reps at 90% of goal weight for today

Set 2 - 6 reps at top weight for today

Sets 3+4 - 6 reps back down at 90%

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

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 9 reps at regular tempo

Set 5 is as many reps as you can. Take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep

#3  Do 4 rounds of:

Run                               100-200-300-400 meters

DB Thruster                   15 reps

Inverted Row                  15 reps

Pushup                           40-30-20-10 reps

Double Under                 30 reps

DB Row                          15 reps each side

Burpee                           10-15-20-25 reps