3/12/24

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 (1.5 REP) - 4 sets x 6 reps 

Start with a moderate weight then add weight each set.

One rep = all the way down, halfway up, all the way down,

then all the way up.

Set 5 is regular tempo.  Do as many reps as you can with 75% of 1RM

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

Start with a moderate weight then add weight each set.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. do 12 reps of DB Thruster

At 2:00, 6:00, 10:00 etc. do 12 reps of American Kettlebell Swing

When you are not doing thrusters or swings, in any order and any

combination do:

BB Deadlift        20 reps

Pullup                60 reps

Pushup              120 reps

Air Squat           180 reps