9/15/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 8 reps at 65% of 1RM

1 set x 8 reps at 75% of 1RM

1 set x as many reps as you can at 80%

#2  This is 5 rounds of continuous work.

BB Ground to Overhead      2-3-4-5-6 reps

Pullup                                  6-7-8-9-10 reps

Pushup                                10-11-12-13-14 reps

Goblet Squat                       14-15-16-17-18 reps

DB Suitcase Carry               50 meters (switch hands at 25 meters)

The suitcase carry is just a one handed farmer's walk.  Use a weight

that is challenging but maintain perfect posture, don't lean to one side.