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 - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at your top weight for today
Set 3 - 15 reps back down at 90%
Leave at least 3 reps in reserve for your top set today. Weight will
go up for the sets of 15 on 5/4 and 5/10.
#2 BB Deadlift - regular tempo
Do as many warmup reps and sets as you like.
Work up to one moderate set x 15 reps. This should be nowhere close
to a max set. Leave plenty of room to go up in weight on 5/4 and 5/10.
#3 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F
Round 2 is A, B, C, D and E
Round 3 is A, B, C and D
Round 4 is A, B and C
Round 5 is A and B
Round 6 is A
A) BB Ground to Overhead 3 reps
B) 24" Box Jump 10 reps
C) Pullup 12 reps
D) Goblet Squat 25 reps
E) Pushup 40 reps
F) DB Suitcase Carry 100 meters each hand
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