10/29/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% of 1RM

Sets 3,4+5 - 3 reps back down at 82.5% of 1RM

Set 6 - 6 reps at 60% of 1RM - take 5 seconds to lower 

the weight, PAUSE for two seconds in the bottom position,

then regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.  

#3  Start a timer.  

At 0:00, 4:00, 8:00, etc. do 12 reps of BB Row

At 2:00, 6:00, 10:00 etc. do 12 reps of BB Push Press

When you are not doing rows or push press, in any order

and any combination, do:

DB Thruster                        60 reps

Double Under                      150 reps

DB Hammer Curl                 60 reps

Plank (elbows and toes)      150 total seconds

24" Box Jump                      40 reps