100 SINGLE-UNDERS, THEN 5 ROUNDS:
10 DUMBBELL ROWS
10 BODYWEIGHT SQUATS WITH TOES AGAINST WALL
(1) WORK UP TO 1RM BENCH PRESS. START WITH AN EMPTY BAR, WORKING UP WITH SETS OF 5, ADDING NO MORE THAN 10 LBS PER ROUND. AS THE WEIGHT GETS HEAVIER, DECREASE THE REPS TO 1-2.
(2) WORK UP TO 1RM PENDLAY ROW. SAME RULES AS BENCH PRESS.
(3) WORK UP TO 1RM BACK SQUAT- USE A LOW BAR, WIDE STANCE POWERLIFTING POSITION. YOU SHOULD USE A BELT WHEN YOU ARE AT ABOUT 80% OR MORE (THIS WILL TAKE GUESS-WORK THE FIRST TIME)
Notes: As we mentioned the other day, you absolutely must be recording these sessions. How much weight, how it felt, any difficulties. You can record them here by all means, but you must record them. If you do not track what you do, you will never progress.