Thursday, June 5, 2025

A)Bench Press. heavy / light contrast work

with the bench press - work up to an RPE of 7 for 4 reps

then perform those 4 reps and drop into 8-10 db flies following the 4 reps x 3 sets

rest :90 bt. sets

B)Weighted pull up heavy / light contrast work

weighted pull up for 4 reps then drop into 10 supinated hinged kb rows

rest :90 x 3 sets

C)4x monster sets

10x double kb seated strict press

10x chin ups

10x db tricep roll backs

10x seated hammer curls

rest :60 bt sets

D)sprint work.

treadmill or bike erg -

:15 @ high output

rest :45

x3-5 rounds