Thursday May 22, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded upright row

10/side banded pallof press

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

10 glute bridges

5/side half kneeling rock backs

Mobility

Thread the needle :30/side

Pigeon pose :20/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.

It’s probably getting hard at this point – switch to barbell if you can no longer progress with DBs.

Then…

Back Squat 8x8

Same as bench – 30 seconds rest, same weight, goal is to finish, add or subtract from last week accordingly. 

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)

1.      500m row or 1000m row for time

2.      3x8-12 DB bicep curls (alternating r/l – 8-12 per arm each set): https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.html

3.      3x8-12 single arm tricep extensions:  https://www.muscleandstrength.com/exercises/one-arm-dumbbell-extension.html