7/19/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at your top weight

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB Deadlift - regular tempo - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 80% of your top weight for today

Set 2 - 3 reps at 90% of your top weight for today

Set 3 - 3 reps at top weight for today

Set 4 - 3 reps back down at 90%

#3  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do Med Ball Wall Ball - 10 reps

At 1:00, 3:00, 5:00, 7:00, and 9:00, do DB Row - 10 reps each side

At 11:00, in any order and any combination, do:

Sledgehammer VS Tire             20 reps each side

BB Push Press                          35 reps

Inverted Row                             50 reps

Air Squat                                   100 reps

Run                                           400 meters