9/17/24

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 - 3 sets x 12 reps

Set 1 - 12 reps at 90% of your goal weight for today

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

#2  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

Leave room to go heavier on 9/23.

#3  In any order and any combination, do:

BB Ground to Overhead             16 reps

Air Squat                                   100 reps

DB Row                                      20 reps each side

Burpee                                       20 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Air Squat                                   50 reps

DB Row                                      40 reps each side

Burpee                                       40 reps