Workout: 01 April 2025
Gym Workout
Warm up:
1 round
– 30 Walking lunges
– 30 Push-ups
– 30 Air squats
Then warm up to your starting bench press (~85% of max)
Workout:
- Bench press starting at 83% of 1 rep max and increasing each set if able, perform 3 sets of 3-4 superset with 3 sets of 30 Goblet squats (use a light weight KB, try for unbroken)
- Heavy Barbell hip thrusters 2 sets of 8, slow and methodical, at 60-65% max deadlift weight, pause and squeeze glutes at the top of each for a full 3-count.
- Build to a heavy 1 rep front squat, once you hit your daily max, drop to 80% and do one set of 5.
- 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
– 10 moderate heavy weight, Single arm preacher curls (each arm)
– 10 heavy weight, single dumbbell Hammer curls (each arm)
– 20 double handed, Single dumbbell triceps extensions / (aka DB French press) - Optional extra work:
– 15 Muscle-ups as fast as possible (alternative: jumping bar muscle-up, breaking down the muscle-up)
– 3 rounds of 500 m row at 85% threshold (at least max 2k pace)
At Home Workout
- Buy in:
30 Burpees(with over head clap) - Then:
3 rounds for quality: not as fast as you can
– 30 DB walking lunges (or if no DBs can use an odd object)
– 30 Sit-ups (alternative: hanging knee ups, or V-ups)
– 30 Air squats
– 30 Push-ups