Workout: 09 October 2024

Gym Workout

Warm up:

1. 25 Push-ups
2. 25 Deep Air Squats
3. 25 Burpees

Workout:

1. Bench Press 3 sets of 10 at 65% of max, superset with 3 sets of 15 Toes-to-bar (alternative: hanging knee raises)
2. Heavy Single-arm DB / KB rows 2 sets of 12 each arm, superset with 2 sets of 15 Dips (recommend adding weight if movement is too easy)
3. 4 sets of 4 Overhead Squats, starting at 70% of 1-rep snatch max and increasing as able
4. 5 rounds, metabolic (quickly, but maintaining form)
   6 slow Chin-ups (hands toward you) (alternative: Jumping chin-ups)
   12 Moderate-heavy weight Hammer curls (each arm)
   18 light weight slow, perfect form Preacher curls

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 4 rounds: as fast as you can
   50 Supermans
   25 Target jump burpees
   15 Clapping push ups
   10 Chin-ups (hands toward you) (if you cannot chin-up, perform jumping chin-ups with a 1 second pause)