Workout: Titanic Tuesday

Workout: Titanic Tuesday

Warmup:

• Fitness Explorer Warmup
• 500m row

Workout: (rest 1-2 minutes between sets)

• 10 single arm KB* Shoulder Press (M - 24kg, W - 12kg) **
• 20 x 45% bw*** Back Squat
• 10 x 75% bw Back Squat
• 5 x 100% bw Back Squat
• 10 x 100% bw Bench Press (2 count down, 1 count up)
• 5 x 75% bw Bench Press (3 count down, 1 count up)
• 5 x 50% bw Bench Press (5 count down, 1 count up)
• 5 x Asymmetric Bench Press (5kg plate on 1 side, 20kg on the other)

Finisher: 

• 100 continuous Bench Presses (without plates)
• 50 Air Squats 

Notes: The above weights, reps and exercises are guidelines only.

* KB = Kettlebell, use Dumbbell + 2kg as a substitute

** Repeat with other arm, change to push-press if form fails.

*** bw = Bodyweight, e.g. 45% for a 100kg man would be 45kg.

**** Repeat on the other side.