1/18/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 6 sets x 2 reps, regular tempo

Set 1 - heavy, but with good technique and good posture

Sets 2-6, take off 10% from set 1

Go heavier than your top set from 1/6/21.

#2  BB Tempo PAUSE Back Squat - 6 sets x 3 reps

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

Start light! Try to add weight each set.  Finish heavier than your top set from 1/6/21.

#3  In any order and any combination, do:

BB Thruster - 10 reps at 135 lbs

DB Row - 30 reps each side

Goblet Squat - 60 reps

Double Under - 90 reps

DB Waiter's Walk - 150 meters

Run - 600 meters

For the DB Waiter's Walk, you have a DB in each hand, one hand is overhead,

one hand is by your side (75 meters each side).