10/17/24

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

Sets 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  Do 4 rounds of:

Run                      300-250-200-150 meters

Burpee                 12-14-16-18 reps

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 4 rounds of:

DB Row                                      12-10-8-6 reps each side

Medicine Ball Wall Ball             12-14-16-18 reps