6/5/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Work up to a moderately heavy set of 6 reps,

then take off 15% and do 3 more sets x 6 reps.

Go heavier than your top set of 10 from 5/30, but

leave room to go heavier on 6/11 and 6/17.

#2  BB Deadlift 

Work up to a moderately heavy set of 6 reps.  No drop sets.

Go heavier than your top set of 10 from 5/30, but

leave room to go heavier on 6/11 and 6/17.

#3  Do 2 rounds of:

Seated DB Shoulder Press - 20 reps

BB Back Squat - 20 reps at 40% of 1RM

Carry a 45 lb plate any way you want for 200 meters

Cable Row - 20 reps at 100 lbs

Burpee - 20 reps

REST 4 minutes

Time your first round, then try to beat that time in round 2.