10/29/24

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 - 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  In any order and any combination, do:

DB Ground to Overhead            40 reps each side

Double Under                            120 reps

Pullup                                       20 reps

Air Squat                                   60 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Ground to Overhead            20 reps each side

Double Under                            60 reps

Pullup                                       40 reps

Air Squat                                   120 reps