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Thursday, July 25, 2024

7/25/24

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 - 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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