7/31/24

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  With a partner, do 3 rounds of:

Pullup                                        15 reps

Regular Pushup                    30 reps

Air Squat                                45 reps

BB Row                                  20 reps

Burpee                                    20 reps

DB Suitcase Carry                 50 meters (25 m each hand)

Only one partner is working at a time.

Partner A does 15 Pullups, then Partner B does 15 Pullups. Then

Partner A does 30 regular pushups, then Partner B does 30 regular pushups, etc.