11/25/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

3 sets x 6 reps

Same weight all 3 sets.

Use a weight that is challenging but you can get all reps with good technique.

The pause is right after the barbell breaks contact with the floor.  

#2  BB Back Squat - 3 sets x 10 reps (normal tempo)

Set 1 is a moderately heavy set of 10 reps

Sets 2 and 3 - take off 10% or 20 lbs (subtract the larger number)

and do 2 more sets x 10 reps

#3  Do 2 rounds of:

0:00 - Pullup - 15 reps, then Goblet Squat - 15 reps

2:00 - Pushup (not hand release) - 15 reps, then American Kettlebell Swing - 25 reps

4:00 - Cable Row - 15 reps at 100 lbs, then Burpee - 15 reps

6:00 - Unweighted BB Standing Shoulder Press - 15 reps, then Air Squat - 25 reps

Round 2 starts at 8:00.