9/29/24

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 - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your goal weight for today

Set 2 - 9 reps at goal weight for today

Set 3+4 - 9 reps back down at 90%

Leave room to go heavier on 10/5/24. 

#2  BB Deadlift - regular tempo - 2 sets x 9 reps

Work up to one heavy set of 9 reps.  Then take off 10% and do 

one more set of 9 reps. 

#3  Do 3 rounds of:

BB Curl                                         20-15-10 reps

Medicine Ball Wall Ball                 15-20-25 reps

Run                                              400-300-200 meters

DB Row                                         10-15-20 reps each side

1" Deficit Pushup                          40-30-20 reps