Thursday – Oct 16, 2025

Thursday

A1) pressing work.

Incline barbell bench press @ 2020 tempo

5.4.3.2.1

building in weight each set here

A2) Yates row

x8 reps x 5 sets

B1) Half kneeling landmine bb press.

6reps/side x 3 sets

B2) Chest Supported Alternating Incline Dumbbell Row

10/side x 3 sets

B3) db preacher curls.

x8-10/side x 3 sets

C) Sprint / Power Work.

1:00 weighted jump rope

1:00 alteranting db curl to lateral delt raise

1:00 laying skull crusthers w/ db’s

x6:00

D) Core.

Weighted plank for :40 w/out loosing midline positioning

rest :60

x3 rounds