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Wednesday, April 30, 2025

4/30/25

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 - 6 sets x 3 reps
Set 1 - 3 reps at 85% of 1RM
Set 2 - 3 reps at 92.5% of 1RM
Sets 3,4,5+6 - 3 reps at 85%

#2  BB Incline Bench Press - 4 sets
Set 1 - 9 reps 
Set 2 - 6 reps
Set 3 - 3 reps
Set 4 - as many reps as you can

Sets 1,2+3 are regular tempo.  Add weight for set 2+3, then stick with 
that weight for set 4.  For set 4, take 5 seconds to lower the weight, 
and PAUSE for 2 seconds at the bottom of each rep. 

#3  In any order and any combination, do:
DB Thruster           50 reps
DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:
Double Under                    150 reps
Close Grip Pushup            75 reps

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