Thursday May 1, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded upright row

10 banded good mornings

10 banded monster walks

10/side banded pallof press

5 good for yous (lunge + lunge + air squat)

10 glute bridges

Mobility

Child’s pose 1:00

Couch stretch :30/side

Skill/Strength

DB Bench Press 8x8

Rest no more than 30 seconds between sets.  Same weight each set.  Goal is to not miss any reps.

Then…

Back Squat 8x8

Same as bench – 30 seconds rest, same weight, goal is to finish.

This is an old school bodybuilding program called the Gironda 8x8.  We are going to do this for a few weeks.  Choose a weight you believe you can succeed this week and write that down.  Then, add weight the following week (if you succeeded the week before) or reduce weight (if you failed). 

If you are newer to lifting, of if this is just too much volume, reduce to 5 or 6 sets. 

You can bench first or squat first; stagger so everyone has access to a bench.  Back squat from the rack.

WOD (optional)

For time:

10 rope climbs

OR

30 toes to bar

OR

50 inverted or ring rows

OR…Do them all