9/11/24

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 at 40% of 1RM.

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

tempo on the way up.

#1  BB Back Squat - regular tempo

Work up to a heavy set of 16 reps 

Then take off 10% and do 1 more set x 16 reps.

This is two total sets.

#2  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 9/17 and 9/23.

#3  With a partner, do 3 rounds of:

DB Suitcase Carry                     50 meters (25m each hand)

Run                                           200 meters

Inverted Row                             20 reps

Medicine Ball Wall Ball              20 reps

Double Under                            40 reps

Regular Pushup                        30 reps

Goblet Squat                             30 reps

Only one partner is working at a time.

Partner A does 50m suitcase carry, then Partner B does 50m suitcase carry. Then

Partner A runs 200m, then Partner B runs 200m, etc.