Warmup - Do 2 rounds of:
Goblet Squat - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
#1 BB Bench Press - 3 sets x 16 reps
Set 1 - 16 reps at 90% of your top weight for today
Set 2 - 16 reps at top weight for today
Set 3 - 16 reps back down at 90%
Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.
Weight will go up on 9/27 and 10/3.
#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 Start a timer.
Run 100 meters at 0:00, 4:00, 8:00, etc.
Air Squat 20 reps at 2:00, 6:00, 10:00, etc.
When you are not running, or doing air squats, in any order and
any combination, do:
DB Row 60 reps each side
BB Push Press 60 reps
Double Under 120 reps
You are done when you finish all reps of db row, push press
and double under.
✅ 9/22/25 11:25am
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