A) STRENGTH
1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s.
“- elevate the front of the bench on a 45# plate – roughly 3″” off the floor”
– use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 2/4 x 15 each. Rest 30s.
– 2 warm-up sets then 4 work sets.
B) CONDITIONING
Every 4:00 x 4 sets:
50 Ft. Front Rack KB Carry
10 Double KB Clean + Press (53s, 35s)
50 Ft. Front Rack KB Carry
L3: (45s, 25s)
L2: (35s, 20s)
L1: (Less than L2)
C) EXTRA CREDIT
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Barbell Club meets at 6:30pm
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