10/20/24

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 - 5 total sets

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 3 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 4 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 5 - as many reps as you can at 82.5%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 3 rounds of:

DB Ground to Overhead                  10-15-20 reps each side

Double Under                                  55-45-35 reps

DB Farmer's Carry                           50-100-150 meters

Regular Pushup                              45-35-25 reps

Air Squat                                         40-50-60 reps