10/10/18

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press + NEGATIVE
      Do as many warmup sets and reps as you like.
      Work up to a heavy 10 reps + 1 negative
      Then take off 10% and do 2 more sets x 10 reps + 1 negative
      For the negative reps, take 10 seconds to lower the weight.  
      Have a spotter count for you, and help you rerack the weight.

#2  BB Back Squat
      3 sets x 10 reps at 90% of your top weight from 10/7.

#3  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Row - 25 reps with 135 lbs
      Hand Release Pushup - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps
      Plate Front Raise - 25 reps

      For #3, work for 3 minutes, rest 1 minute, work for 3 minutes,
      rest 1 minute, etc. until you complete all reps.

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      2 sets x 6 reps (heavy as you can)