Thursday – Oct 02, 2025

Thursday

A1) pressing work.

Incline barbell bench press @ 2020 tempo for 5-6 reps x 4 sets

this week use the same weight as last week

A2) pull work.

Barbell Pendlay row x 5 reps x 4 sets

B1) seated crush grip strict press w/ db’s

15 reps over 3 sets

B2) Neutral grip pull ups.

AMRAP x 3 sets

B3) db preacher curls.

x8-10/side x 3 sets

C) Sprint / Power Work.

1:00 on / 1:00 off for 6 rounds

4 T2B

4 box jump overs

max calorie ski erg

D) Core.

Weighted plank for :30 w/out loosing midline positioning

rest :60

x3 rounds