Thursday – Oct 30, 2025

Thursday

A1) pressing work.

standing strict barbell banded press

hold last week’s finishing weight for 2 reps over 3 sets after warm up sets

A2) barbell landmine meadows row

x6/side x 4 sets

heavier then last week

B1) seated single arm db arnold press.

8 reps/side x 3 sets

same weight as last week

B2) Chest Supported Alternating Incline Dumbbell Row

8/side x 3 sets

heavier then last week

B3) zottman curls.

x20 x 3 sets

C) OTM

1 = 2-5 weighted pull ups

2 = 5-10 weighted dips

x8 minutes

-into-

1 = rope climbs w/ legs + LL lower or weighted ring rows

2 = wall walks

x8 miinutes