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 with 35% of 1RM
5 seconds on the way down, 2 second pause in the bottom position, then
regular tempo on the way up
#1 BB Back Squat - regular tempo - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at your top weight
Set 3+4 - 10 reps back down at 90%
Leave about 3 reps in reserve on your top set.
#2 BB Deadlift - regular tempo - 2 sets x 10 reps
Do as many warmup reps and sets as you like.
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Leave room to go heavier on your top set of 10 on 6/19 and 6/25.
#3 Do 10 rounds of:
Air Squat 20-19-18-17-16-15-14-13-12-11 reps
1" Deficit Pushup 8-9-10-11-12-13-14-15-16-17 reps
Then REST one minute
Then do 1 round of:
American Kettlebell Swing 35 reps
Double Under 70 reps
Then REST one minute
Then 10 rounds of:
BB Row 2-3-4-5-6-7-8-9-10-11 reps
Medicine Ball Wall Ball 12-11-10-9-8-7-6-5-4-3 reps
No comments:
Post a Comment