1/13/22

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

Work up to a moderately heavy set of 2 reps.

Go heavier than your top set of 3 reps from 1/7/22.

Then take off 10% and do 6 more sets x 2 reps.

#2  BB Bench Press - 6 sets x 2 reps

Weight for all 6 sets is 90% of your top weight from 1/10/22.

#3  This is continuous work.  Do 4 rounds of:

Goblet Squat                     20-22-24-26 reps

BB Row                             10-12-14-16 reps

DB Incline Bench Press     15-17-19-21 reps

Double Under                    25-27-29-31 reps

For each exercise, try to stick with the same weight 

for all 4 rounds.