8/29/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Incline Bench Press - 12 reps (light weight)

#1  BB Incline Bench Press - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

Goal for set 2 is a moderately heavy set of 6. Try to leave about 

2 reps in reserve, so you can go heavier on 9/4 and 9/10. 

#2  BB Bench Press (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

One rep is halfway up, all the way down, then all the way up to lockout.

That is one rep. 

#3  In 11 minutes, do as many rounds as you can of:

Goblet Squat                   15 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps