Warmup

• Dis dat thing right here

Strength

• Bench Press
  • 2-3 warmup sets of 3 @ 50-60% 1RM
  • Working sets:  5-5-3-2-1, work up in each weight successively each set
• Pendlay Rows
  • 3-3-3-3-3 (aka 5 sets of 3- go heavy)
• Standing Barbell Curls
  • 3-3-3-3-3 (go heavy on this one too, make sure to maintain form and keep a static back)

Conditioning

• “10 down- Pullups, Burpees”
  • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
• Prescribed rest (b/t sets): 30-60 seconds

Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.

Motivation

• If you need a spot for your workout, look no further for advice than good ol Dom.