9/23/24

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 at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 3 sets x 12 reps

Set 1 - 12 reps at 90% of your goal weight for today

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

#2  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

#3  Do 3 rounds of:

Regular Pushup                                  30 reps

DB Row                                              15 reps each side

DB Thruster                                       25-20-15 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing               15-25-35 reps