Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 35% of 1RM
5 seconds down, 2 second PAUSE at the bottom, regular tempo on the
way up.
#1 BB Back Squat - regular tempo - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at your top weight for today
Set 3 - 15 reps back down at 90%
Leave at least 3 reps in reserve for your top set today. Weight will
go up for the sets of 15 on 6/1/24 and 6/7/24.
#2 BB Deadlift - regular tempo
Do as many warmup reps and sets as you like.
Work up to one moderate set x 15 reps. This should be nowhere close
to a max set. Leave plenty of room to go up in weight on 6/1 and 6/7.
#3 Do 4 rounds of:
Tire Pull 50-40-30-20 seconds
DB Farmer's Walk 50-100-150-200 meters
24" Box Jump 20-16-12-8 reps
Pushup 20-24-28-32 reps
DB Row 14-12-10-8 reps (heavier DBs each round)
Medicine Ball Wall Ball 14-16-18-20 reps
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