9/25/26

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 - 7 sets x 3 reps

Set 1 - do 3 reps at 82.5% of 1RM

Set 2 - do 3 reps at 90% of 1RM

Sets 3 through 7 - do 3 reps at 82.5% of 1RM

#2  BB Deadlift - regular tempo - 4 sets x 6 reps

Set 1 - 6 reps at 67.5% of 1RM

Set 2 - 6 reps at 75% of 1RM

Set 3+4 - do 6 reps at 67.5% of 1RM

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 1,000 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps