6/18/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 6 reps at 65% of 1RM

1 set x 6 reps at 70% 

1 set x 6 reps at 75% 

1 set x 6 reps at 80%

1 set x as many reps as you can at 85%

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 4 reps of BB Ground to Overhead at 135 lbs

At 2:00, 6:00, 10:00, etc. do 8 reps of DB Thruster

When you are not doing ground to overheads or thrusters, in any order 

and any combination:

Run - 400 meters

DB Farmer's Walk - 200 meters

Sledgehammer VS Tire - 24 reps each side

Inverted Row - 36 reps (heels on bench)