10/26/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 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 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 70% of top weight

Sets 1-5 are regular tempo

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

2 seconds in the bottom position, then regular tempo on the

way up.

#3  Do 4 rounds of:

DB Row                                     20-15-10-5 reps each side

Medicine Ball Wall Ball          10-15-20-25 reps

Then REST one minute.  

Then do 4 rounds of:

DB Bench Press                 25-20-15-10 reps

Air Squat                            25-35-45-55 reps

Then REST one minute.

Then do 4 rounds of:

Run                                              400-300-200-100 meters

American Kettlebell Swing      10-15-20-25 reps