10/11/24

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 - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3 - 6 reps back down at 90%

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Ground to Overhead-7 reps each side

At 13:00, in any order and any combination, do:

1" Deficit Pushup              75 reps

Double Under                    150 reps

DB Row                             60 reps

DB Thruster                       60 reps