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 Do one round of:
DB Ground to Overhead 15 reps each side
24" Box Jump 15 reps
Inverted Row 25 reps
Goblet Squat 25 reps
Regular Pushup 35 reps
DB Suitcase Carry 75 meters each hand
Regular Pushup 35 reps
Goblet Squat 25 reps
Inverted Row 25 reps
24" Box Jump 15 reps
DB Ground to Overhead 15 reps each side
✅10/7/25 3:00pm
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