Monday Aug 25, 2014

Monday "Bro" Session

1. Upper/Lower Press - alternate
A. 1RM Bench Press
B. 1RM Back Squat

2. 1-10 Method Bench Press - optional
Start at a weight where you can get 1 rep. Next take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps with no rest in between.

3. Accessory 12-10-8-6 reps of
1a) Incline DB Press
1b) Incline DB Fly
2a) DB Pullover or Cable Crossovers
2c) Weighted Dips

4. Abs - alternate
A. Hanging Leg Raise, 4x25
B. Ab Coaster, 4x16

And for those that just need a Metcon... skip one or more of the above and perform "Cindy"