Thursday 01/16/2024

Good Day MEF, It's Thursday already, keep your head up and finish out the week strong!

Strength: Chest & Back

1A. BB Bench Press

-1x5 @ 70%

-1x4 @ 75%

-1x3 @ 80%

-1x2 @ 85%

1B. DB Bent Over Rows 4x6 @ 7RPE

Superset:

2A. Reverse Bicep Curls 3x8

2B. Straight Arm Tricep Kickbacks 3x8

Conditioning: LADDER UP (12 minutes)

-1 Pull up / Barbell Bent Over Rows

-2 Push Presses (95/75) (75/55)

-2 Pull ups

-4 Push Presses (95/75) (75/55)

-3 Pull ups

-6 Push Presses (95/75) (75/55)

......

Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.