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Saturday, April 12, 2025

4/12/25

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 sets x 6 reps
Set 1 - 6 reps at 75% of 1RM
Set 2 - 6 reps at 82.5% of 1RM
Sets 3,4+5 - 6 reps at 75%

#2  BB Incline Bench Press 
Set 1 - 9 reps 
Set 2 - 6 reps
Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  Add weight for set 2, then stick with 
that weight for set 3.  For set 3, take 5 seconds to lower the weight, 
and PAUSE for 2 seconds at the bottom of each rep. 

#3  In 11 minutes, do as many rounds as you can of:
Air Squat                        25 reps
Run                                200 meters
DB Waiter's Walk             25 meters each hand   

REST two minutes.  
Then in 11 minutes, do as many rounds as you can of:
DB Thruster           15 reps
DB Row                  12 reps each side
Double Under         30 reps  

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