Thursday – Oct 09, 2025

Thursday

A1) pressing work.

Incline barbell bench press @ 2020 tempo for {+1} reps x 4 sets [hold one more rep from last week across]

this week use the same weight as last week

A2) pull work.

Barbell Pendlay row x 6-7 reps x 4 sets

using last weeks weight for all working sets

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

10 reps over 3 sets

add weight this week – 20# heavier DB from last week

B2) Neutral grip pull ups.

AMRAP x 3 sets

B3) db preacher curls.

x8-10/side x 3 sets

C) Sprint / Power Work.

:20 ball slams

:40 cal ski erg

rest 2:00

x3-5 rounds

D) Core.

Weighted plank for :30 w/out loosing midline positioning

rest :60

x3 rounds