9/23/25

AM Workout (0615)

A.

Push-Press

Set 1 - 3 @ 60% (155#)

Set 2 - 3 @ 65% (165#)

Set 3 - 3 @ 70% (180#) 

Set 4 - 4 @ 75% (190#)

Set 5 - 3 @ 75% (190#) 

Set 6 - Max Reps @ 60% (155#)

B.

Every 3 for 30 (5 sets of):

Station 1 - 50 Double-Unders + 250-300 ft shuttle run or 20-25/ 15-20 cal ski or row

Station 2: 100 Ft Farmer’s Carry (70/53#) + 20-25/ 15-20 cal Echo Bike 

PM Workout (TBD)

A.

Bench Press 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

(try 205+ for 3x10+) 

 

C. 

Wide Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

140+ 

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-120+ 

F.

Machine Bench Press (can sub regular bench or DB Bench)

7 Sets: 8-12 reps 

Rest :45 

Try 120

G.

Overhead Rope Tricep Extensions 

7 Sets: 8-12 reps 

Rest :45