10/23/24

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight for today

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

#2  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#3  With a partner, do 3 rounds of:

Inverted Row                             20 reps

Goblet Squat                             25 reps

Regular Pushup                        30 reps

24" Box Jump                            12 reps

DB Suitcase Carry                     50 meters (25m each hand)

DB Thruster                               20 reps

Only one partner is working at a time.

Partner A does 20 Inverted Rows, then Partner B does 20 Inverted Rows. Then

Partner A does 25 Goblet Squats, then Partner B 25 Goblet Squats, etc.