Thursday – Sep 25, 2025

Thursday

A1) pressing work.

Incline barbell bench press @ 2020 tempo for 4 reps x 4 sets

this week go 5-10 pounds over last week’s final set for all working sets

A2) pull work.

KB bent over rows @ 2020 tempo for 8/side x 4 sets

one @ a time this week –

get heavier the hold for more reps here

B1) Laying floor press- close grip position

10 reps over 3 sets

same weight as last week’s final set

B2) Neutral grip pull ups.

AMRAP x 3 ses

B3) Barbell curls.

x12-15reps x 3 sets

add weight this week

C) Sprint / Power Work.

15 double unders

15 ball slams

15 sit ups

x7:00

add reps each time

D) Core.

Weighted plank for :30 w/out loosing midline positioning

rest :60

x3 rounds