6/4/24

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 - 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%

Go heavier than 5/29.

We are shooting for a max set of 15 reps for your top set.

#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  In any order and any combination, do:

Air Squat                                100 reps

1" Deficit Pushup                    60 reps

BB Ground to Overhead          16 reps

DB Hammer Curl                    25 reps

Medicine Ball Wall Ball           25 reps

Double Under                          50 reps

Then REST for 2 minutes.

Then in any order and any combination, do:

Air Squat                                   50 reps

1" Deficit Pushup                      30 reps

BB Ground to Overhead             8 reps

DB Hammer Curl                       50 reps

Medicine Ball Wall Ball             50 reps

Double Under                            100 reps