6/24/22

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

5 sets x 4 reps at 82.5% of 1RM

1 set x 4+ reps at 82.5%

For the set of 4+, leave at least one rep in the tank.

Don't go to failure.

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

DB Thruster                          18-16-14-12 reps

BB Ground to Overhead      2-4-6-8 reps at 135 lbs

Run                                         200 meters

DB Farmer's Walk                100 meters

Sledgehammer VS Tire        6-8-10-12 reps each side

Inverted Row                         14-12-10-8 reps