Tuesday, February 28, 2023

A1. DB incline Bench Press.

5xx1 tempo

to a tough 6 reps over 5 sets

A2. BB bent over row.

x10-12 reps x 5 sets

A3. DB ext. rot.

on knee this week

x8/side x 5 sets

B. 3 rounds

5-10 strict chin ups [goal here is volume for reps not weight]

20 banded pull aparts

C. Workout

OT 4:00 for 6 rounds

10 pull ups or CTB or 3-5 bar MU

10 db bench press

200m run

*change the pull ups to CTB or bar MU or ring MU... and you can increase volume to 15 if you can do in one set

for bench press.. should be a tough weight for the 10 reps, and then push the run