5/3/25

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 - 6 sets x 3 reps

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

Set 2 - 3 reps at top weight

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

The goal for set 2 is a heavy set of 3 reps.  

Go heavier than 4/27/25.

#2  BB Romanian Deadlift - 5 sets x 4 reps

Start light then add weight each set.  

#3  Start a timer:

PART A

0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps   

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps 

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many regular Pushups as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

inverted row, goblet squats and pushups that you didn't get done in part A.