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 - regular tempo - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at top weight for today
Set 3 - 15 reps back down at 90%
Leave about 3 reps in reserve for your top set today. Weight will
go up for the sets of 15 on 5/29/24 and 6/4/24.
#2 DB Incline Bench Press - regular tempo
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps
Add weight each set.
We are looking for as full of a range of motion as possible each rep.
Go as light as necessary, to go as deep as you can at the bottom of each
rep, then lock out at the top of each rep.
#3 Do 10 rounds of:#
Air Squat 20-19-18-17-16-15-14-13-12-11 reps
Regular Pushup 6-7-8-9-10-11-12-13-14-15 reps
REST one minute.
Then do one round of:
Sledgehammer VS Tire 15 reps each side
Plank (elbows+toes) 90 seconds
REST one minute.
Then do 10 rounds of:
DB Row 11-10-9-8-7-6-5-4-3-2 reps each side
DB Thruster 2-3-4-5-6-7-8-9-10-11 reps
Today is the start of a new strength and conditioning cycle.
Check out the new video below to hear about it.
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