6/25/24

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

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%

Shooting for a max set of 10 reps for 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

#3  In any order and any combination, do:

BB Ground to Overhead         16 reps

1" Deficit Pushup                     50 reps

Pullup                                        40 reps

Burpee                                       20 reps

Inverted Row                            20 reps

Double Under                           35 reps

Then REST for 2 minutes, then in any order and

any combination, do:

BB Ground to Overhead         8 reps

1" Deficit Pushup                     25 reps

Pullup                                        20 reps

Burpee                                       40 reps

Inverted Row                            40 reps

Double Under                           70 reps