7/25/24

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  Do 10 rounds of:

DB Row                                11-10-9-8-7-6-5-4-3-2 reps each side

DB Thruster                          2-3-4-5-6-7-8-9-10-11 reps

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Sledgehammer VS Tire              15 reps each side

Then 10 rounds of:

Double Under                       25-23-21-19-17-15-13-11-9-7 reps

1" Deficit Pushup                  5-6-7-8-9-10-11-12-13-14 reps