Thursday – Sep 11, 2025

Thursday

A1) Eccentric pressing work.

6 sec. lower close grip bench press for 3 reps for 3 sets

look to hold last week’s finishing weight for all sets

warm up over 2 sets to it

A2) Eccentric pull work.

incline supported db rows @ 6sec. lower for 4 reps x 3 sets

get heavier then last week

B1) Seated barbell strict press

6 sec. lower for 4 reps x 3 sets

same weight as last weeks final set for all working sets

B2) Negative chin ups.

1 rep @ 10 sec. lower @ heavy weifght for 3 sets

add weight to last weeks final weight

B3) Zottman curls.

x12-15reps x 3 sets

C) Sprint / Power Work.

max effort

:60 sled sprint

rest 3-4 minutes

x2

see if you can repeat distance

don’t hold back on first set