12/31/20

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 with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

6 sets x 3 reps

Same weight all 6 sets.

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

Go heavier than 12/19.

#2  BB Back Squat - 4 sets x 6 reps (normal tempo)

Set 1 is moderately heavy.  

Sets 2, 3, and 4 - take off 10% or 20 lbs (subtract the larger number)

Go as heavy, or heavier than your top set of 10 reps from 12/19.

#3  This is continuous work.  Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Plank - elbows and toes - 60 seconds

Air Squat - 50 reps

Hand Release Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps