Workout: 21 October 2024

Gym Workout

Warm up:

1. 3 sets of 25 Push-ups for quality

Workout:

1. Build to a 3-rep max Strict Press
2. Sumo Deadlift 4 sets of 8 at 75% of deadlift max
3. Build to a max weighted pull-up (Alternative: holding a jumping pull up for the max amount of time with chin over bar)
4. Metabolic work: 1 round for time (must complete 1 full exercise before moving to the next)
   – 50 Kettlebell swings
   – 40 Bicep curls each arm (moderate-heavy weight, 8 in a row should be hard, switch between Hammer curls and Preacher curls as needed)
   – 30 Chin-ups (hands facing toward you) (alternative: jumping chin-ups)
   – 20 Goblet squat jumps with the kettlebell
   – 10 Muscle-ups (alternative: jumping bar muscle-up or scaled muscle-ups: breaking down the muscle-up, or 10 deep dips with 10 slow pull-ups)

At Home Workout

1. 3 sets of 25 Push-ups for quality 
2. 1 round: as fast as you can
   – 70 Supermans
   – 60 Bulgarian split squats on each leg (use light DBs if you have them)
   – 50 Body weight rows / inverted rows
   – 40 Chin-ups (hands facing toward you) (alternative: jumping chin-ups)
   – 30 Jumping air-squats
   – 20 10-yard wind sprints
   – 10 Muscle-ups (alternative: jumping bar muscle-up or scaled muscle-ups: breaking down the muscle-up or the HSPUs or the Pike-box hspu)