Warmup - Do 2 rounds of:
DB Row - 10 reps each side (moderate weight)
Unweighted BB Back Squat - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
#1 BB TEMPO Back Squat - 4 sets x 8 reps
5 second descent on each rep
Set 1 - 55% of 1RM
Set 2 and 3 - 60%
Set 4 - 65%
#2 BB Clean Grip Deadlift (no pause)
5 sets x 3 reps
Start with a moderate weight and work up to a heavy, but perfect 3.
#3 In 15 minutes, with a partner, do as many rounds as you can of:
Pushup (not hand release) - 30 reps
Double Under - 60 reps
BB Row - 30 reps
Air Squat - 30 reps
Only one partner is working at a time. Divide up the reps however you like.
(continuous work)
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