Warmup - Do 2 rounds of:
Goblet Squat - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
#1 BB Bench Press - regular tempo - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at top weight for today
Set 3 - 15 reps back down at 90%
Leave 1 or 2 reps in reserve for your top set today. Weight will
go up for the set of 15 on 5/7.
#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 10 rounds of:
Pullup 10-9-8-7-6-5-4-3-2-1 rep
Burpee 1-2-3-4-5-6-7-8-9-10 reps
(10 pullups, then 1 burpee, 9 pullups, then 2 burpees, etc.)
Then immediately do 5 rounds of:
DB Farmer's Carry 50 meters
Medicine Ball Wall Ball 15 reps