Inverted Row - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back 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.
5 sets x 6 reps
Same weight all 5 sets.
Use a weight that is challenging but you can get all reps with good technique.
Go as heavy, or heavier than 12/7.
#2 BB Back Squat - 4 sets x 10 reps (normal tempo)
Set 1 is heavy
Sets 2, 3, and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)
For set 1, go heavier than your top set from 12/7.
#3 Start a timer.
At (0:00, 4:00, 8:00, 12:00, etc.) - BB Ground to Overhead - 4 reps
At (2:00, 6:00, 10:00, 14:00, etc.) - DB Ground to Overhead - 4 reps each side
For the DB Ground to Overhead, one rep is moving the DB with one hand
from the ground to locked out overhead. Do 4 reps with each hand.
ODD minutes - In any order and any combination, do:
Goblet Squat - 50 reps
Cable Row - 50 reps at 100 lbs
Pushup - 50 reps (not hand release)
Work on the goblet squats, rows and pushups ONLY during odd minutes.
You are done with #3 when you finish all reps of goblet squat, cable row, and pushup.
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