10/9/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Do as many warmup reps and sets as you like, then:

5 sets x 3 reps at 75% of 1RM

1 set x 3+ reps at 75% 

For the set of 3+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Continuous work.  This is 5 rounds.

BB Deadlift         7-6-5-4-3 reps

DB Row               3-4-5-6-7 reps each side

Goblet Squat      10-15-20-25-30 reps

Double Under     50-40-30-20-10 reps

You pick the weight for deadlift, row, and goblet squat.  Stick with

those weights for all 5 rounds.

Round 1 is 7 deadlifts, 3 rows, 10 goblet squats, 50 double unders.

Round 2 is 6 deadlifts, 4 rows, 15 goblet squats, 40 double unders.

Round 3 is 5 deadlifts, 5 rows, 20 goblet squats, 30 double unders.

Round 4 is 4 deadlifts, 6 rows, 25 goblet squats, 20 double unders.

Round 5 is 3 deadlifts, 7 rows, 30 goblet squats, 10 double unders.