Workout: 25 March 2024

Gym Workout

Warm up:
2 rounds
– 50 Walking lunges
– 25 Push-ups

Then warm up to your starting bench press (~75% of max)

Workout:

1. Bench press starting at 75% of 1 rep max and increasing each set if able, perform 4 sets of 4-6 superset with 4 sets of 30 DB walking lunges (15 each leg) (use moderate weight DBs, you should not be able to do this unbroken without serious effort)
2. Heavy Barbell hip thrusters 3 sets of 8-10, working up to a heavy set (about your max deadlift weight).
3. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   – 5 Squat cleans at 75% of max clean
   – 20 pausing Supermans
   – 8 Heavy weight, single dumbbell Hammer curls (each arm)
   – 20 double handed, Single dumbbell triceps extensions / (AKA DB French press)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges
2. 2 rounds: as fast as you can
   – 15 Target jump burpees
   – 30 Sit-ups (alternative: hanging knee ups, or V-ups)
   – 45 Air squats
   – 30 Push-ups
   – 15 pausing Supermans