3/3/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start somewhat light then

add weight for sets 2 and 3.

Set 4 is regular tempo, no pause.  Do 15 reps. Go heavier than 2/26/24.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

PAUSE for 1 second right after you break contact with the floor, then 

for 1 second when the barbell is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position every rep. 

#3  In any order and any combination, do:

Air Squat                         125 reps

Close Grip Pushup          75 reps

Then in any order and any combination, do:

Plank                                    2 minutes and 30 seconds 

Sledgehammer VS Tire        30 reps each side

Then in any order and any combination, do:

DB Thruster                  50 reps

DB Suitcase Carry        300 meters (150m each hand)

Then do Tire Pull - 50 meters with 25 lbs in the tire.