12/7/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

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

Normal tempo on the way down.

4 sets x 6 reps

Same weight all 4 sets.

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

Go as heavy, or heavier than 11/25.

#2  BB Back Squat - 4 sets x 10 reps (normal tempo)

Set 1 is moderately heavy

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

For set 1, go heavier than 11/25.

#3  In any order and any combination, do:

Unweighted BB Thruster - 50 reps

Inverted Row - 50 reps

Pushup - 50 reps (not hand release)

Air Squat - 50 reps

Banded Pressdown - 50 reps

DB Hammer Curl - 50 reps (both arms at the same time)

WORK 3 minutes, REST 1 minute, WORK 3 minutes, REST 1 MINUTE, etc.

until you finish all reps.