Warmup
Strength
- Incline Bench
- 3 warmup sets, 5 reps each @ 50% 1RM
- 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
- Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
- If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
- For both of these exercises, rest around 3 minutes between working sets.
Conditioning
- 5 rounds: 10 bent over barbell row (95#), 10 close-grip pushups, 10 Zottman curls (35#), 10 burpees
- Prescribed rest (b/t rounds): 30-60 seconds
Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.
Post times and weights to comments.
SwoleFIT 
Strength
Incline Bench
3 warmup sets, 5 reps each @ 135
5 working sets, 5 reps each @ 175
Weighted Chin-Ups: 5 x 3 @35
Conditioning GODDESSWOD- “Aphrodite”
5 rounds: 10 bent over barbell row (115#), 10 close-grip pushups, 10 Zottman curls (27.5#), 10 burpees
Prescribed rest (b/t rounds): 60 seconds @ 15:38
Took a break and bullshitted with another swole brotha. Finished off with
3 rounds of
15 swings 32kg kettlebell
15 dips
30 seconds rest between @ 3:48
Some dude was teaching his friend how to swing wrong. I had to do right swole thing to do and did what I did.
Spread the swole gospel brother
Strength
Incline Bench
3 warmup sets, 5 reps each @ 155
5 working sets, 5 reps each @ 205
Weighted Wide Grip Pullups: 1 x 3 @45, 4×3@55
Conditioning GODDESSWOD- “Aphrodite”
5 rounds: 10 bent over barbell row (115#), 10 close-grip pushups, 10 Zottman curls (27.5#), 10 burpees
Prescribed rest (b/t rounds): 60 seconds @ 13:42
Zottmans only lasted the first 2 rounds. Regular curls for the last 3 rounds.
Incline bench- warmup at 135, working at 205
Aphrodite- 8:08 (95 lbs row, 25 lb curls, 30 sec rest– lightweight i know, i focused on speed for this workout since strength was already covered in the first part)
This was one of my favorite workouts so far. Lookin’ damn good after this. Ready for the weekend, brother.
Incline bench
warm up – 135 and 165
working – 205 and 185 (got too agressive at 205, dropped down to 185 for remaining)
Weighted pullups 5×3 @ 35lb (I can tell I’m getting stronger from these)
APHRODITE @14:50 total
5 rounds:
10 bent over barbell row @ 95lb
10 close-grip pushups
10 Zottman curls @ 20lb
10 burpees
Also, tried the MARKED pre-workout and felt really good. Whether it was in my head or not, I felt like I pushed myself more in the circuit.