5/22/26

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, on 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, on 5/28.

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps