6/7/24

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 - 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

Set 3 - 15 reps back down at 90%

Going for a heavy set of 15 for your top set.

Try to go heavier than 6/1/24. 

#2  BB Deadlift - regular tempo

Do as many warmup reps and sets as you like.

Work up to one set of 15 reps.

This should be heavier than 6/1.

#3  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do DB Ground to Overhead - 7 reps each side

At 1:00, 3:00, 5:00, 7:00, and 9:00, do American Kettlebell Swing - 14 reps

At 11:00, in any order and any combination, do:

Burpee                         50 reps

Inverted Row              50 reps

Run                              500 meters

BB Push Press            25 reps

Plank                           3 minutes