Warmup - Do 2 rounds of:
Goblet Squat - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
#1 BB Bench Press - 6 sets x 5 reps
Set 1 - 5 reps at 90% of your top weight for today
Set 2 - 5 reps at top weight for today
Sets 3 to 6 - 5 reps back down at 90%
Goal for set 2 is a max set of 5 reps.
#2 BB Incline - regular tempo
1 set x 9 reps
1 set x 7 reps
1 set x 5 reps
1 set x 3 reps
Try to add weight each set.
#3 Every 3rd minute, do DB Ground to Overhead
8 reps each side (0:00, 3:00, 6:00, etc.)
When you are not doing ground to overheads, in any
order and any combination do:
24" Box Jump - 30 reps
Goblet Squat - 60 reps
Inverted Row - 60 reps
Pushup - 90 reps
DB Waiter's Walk - 200 meters (100m each side)
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