Category: Workouts

01.26.2024

1. Back Squat Warm Up 5 x 40% 5 x 50% 3 x 50% Work Sets 5 x 55% 5 x 65% AMAP x 75% Use AMAP #s to calculate new 1RM 2. Dips 5-5-5-5-5 3. Good Morning (Safety Bar) 5-5-5-5-5

01.24.2024

1. Push Press Warm Up 5 x 40% 5 x 50% 3 x 50% Work Sets 5 x 55% 5 x 65% AMAP x 75% Use AMAP #s to calculate new 1RM 2. Dumbbell Lateral Raises 10-10-10 Side 10-10-10 Front 3. Push Ups 5-5-5-5-5 4. Hanging Knee Raises* 10-10-10-10-10

09.20.2023

Back Squat Warm Up 5 x 40% 5 x 50% 3 x 50% Work Sets 5 x 55% 5 x 65% AMAP x 75% Use AMAP #s to calculate new 1RM 1RM= wt * reps * 0.0333 + wt 2. DB Alternating Rear Lunges 10-10-10-10-10 DB hang to your side, step backwards 3. Dips 5-5-5-5-5 […]