Workout: 16 September 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 press build to a max, then drop to 85% and perform 3 sets of 3-4, superset with 3 sets of 15 Goblet squats (use a moderate weight KB, try for unbroken)
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-up, breaking down the muscle-up)
   – 3 rounds of heavy Bent over barbell row

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