12/13/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 3 sets x 8 reps, regular tempo

Set 1 - heavy but with good posture and good technique

Sets 2 and 3 - take off 10%

Go heavier than your top set of 10 reps from 12/1/20.  

#2  BB Tempo PAUSE Back Squat - 5 sets x 6 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light!  Try to add weight each set.  Finish heavier than your top set from 12/1/20.

#3  This is 10 rounds of continuous work.

Pullup                                1-2-3-4-5-6-7-8-9-10 reps

Hand Release Pushup      5-6-7-8-9-10-11-12-13-14     

Air Squat                          9-10-11-12-13-14-15-16-17-18 reps

Round 1 is 1 pullup, 5 pushups, 9 air squats.

Round 2 is 2 pullups, 6 pushups, 10 air squats, etc.

Start a timer at the beginning of round 1.  Starting at 3:00, then 6:00, 9:00 etc.

do 50 meters of DB Farmer's Carry, until you complete all rounds of pullup, pushup

and air squat.