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 - 6 sets x 3 reps
Set 1 - 3 reps at 90% of your top weight for today
Set 2 - 3 reps at your top weight
Sets 3,4,5+6 - 3 reps back down at 90%
#2 BB Deadlift - regular tempo - 4 sets x 3 reps
Do as many warmup reps and sets as you like.
Set 1 - 3 reps at 80% of your top weight for today
Set 2 - 3 reps at 90% of your top weight for today
Set 3 - 3 reps at top weight for today
Set 4 - 3 reps back down at 90%
#3 Do 10 rounds of:
DB Row 11-10-9-8-7-6-5-4-3-2 reps each side
DB Thruster 2-3-4-5-6-7-8-9-10-11 reps
Then do 1 round of:
Plank (elbows + toes) 2 minutes
Sledgehammer VS Tire 15 reps each side
Then 10 rounds of:
Double Under 25-23-21-19-17-15-13-11-9-7 reps
1" Deficit Pushup 5-6-7-8-9-10-11-12-13-14 reps
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