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 - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at your top weight
Set 3+4 - 10 reps back down at 90%
Leave room to go heavier on your top set of 10 on 5/22 and 5/28.
#2 BB Deadlift - regular tempo - 2 sets x 10 reps
Do as many warmup reps and sets as you like.
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Leave room to go heavier on your top set of 10 on 5/22 and 5/28.
#3 Do 3 rounds of:
Goblet Squat 24 reps
BB Push Press 12 reps
Inverted Row 30-20-10 reps
24" Box Jump 12 reps
Regular Pushup 24 reps
DB Ground to Overhead 10-15-20 reps each side
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