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 - 6 sets x 3 reps
Set 1 - 3 reps at 90% of your top weight for today
Set 2 - 3 reps at top weight for today
Sets 3,4,5+6 - do 3 reps back down at 90%
Goal for set 2 is a moderately heavy set of 3 reps. Leave room to go
heavier on 9/22 and 9/28.
#2 BB Bench Press (regular tempo)
1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
Add weight each set.
#3 Start a timer. This is 6 rounds.
At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds
At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps
At 13:00, in any order and any combination, do:
DB Row 60 reps each side
1" Deficit Pushup 60 reps
Air Squat 100 reps
Double Under 100 reps
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