Tuesday- September 17th

Weekly Warm-Up

+ Today's Warm-up Movements:

*Pec Stretch x :30 each

A. 5 Sets of:

Bench Press x 2 reps @ 21X1 + 4 reps @ 10X1

*Rest 2 minutes between sets

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4 reps with no tempo restriction. A good goal would be to use 75-80% of your 1-RM bench press established on September 6th. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

B. “Fire Drill”

4 Rounds:

400 Meter Run

12 Dumbbell Snatches (50/35)

15 Chest-to-Bar Pull-ups

C. Buy-Out

5-way shoulders x 1min each

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