Sunday, December 5th, 2021

WL Warm up

3 Sets:

20 Jumping Jacks

5 Push-up to Down Dog

10 Bent Over T-Raises

1 Set:

10 Bench Press (45/35#)

10 Barbell Strict Press (45/35#)

5 Bench Press (30%)

5 Bench Press (40%)

5 Bench Press (50%)

6 Seesaw DB Strict Press (light DBs)

6 Seesaw DB Strict Press (moderate DBs)

LIFT Part A

5 Supersets:

5 Bench Press (start around 60% of 1rm)

10 Seesaw DB Strict Press ( 5 ea. arm)

*Work up in weight for both, be strong go heavy, no fails

LIFT Part B

3 Supersets:

15 Bent Over DB Flys (good morning position)

15 Standing Upright DB Rows

30 Banded Pull-Aparts

* go heavy enough you have to complete DB work in 2 sets