Workout: 09 December 2024

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:

  1. Bench preform 3 sets of 3-4, superset with 3 sets of 15 Goblet squats (use a moderate weight KB, try for unbroken), and 3 rounds of 10 slow light weight Bent over barbell row
  2. 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)
  3. Skill work: 30 Pistol squats (alternating legs, 15 each leg) (alternative: any of the pistol squat variations based on skill)
  4. Optional extra work:
    – 15 Muscle-ups as fast as possible (alternative: jumping bar muscle-upbreaking down the muscle-up)

At Home Workout

  1. Buy in:
    30 Burpees (with over head clap)
  2. 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