Tuesday, December 17, 2013


A.) Trap Bar Deadlift (5RM)

- Gradually RAMP up in sets of 5.
- You should reach your top end set (5RM) in 7-8 total sets.
- Ex. 155x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x5, 295x5

B1.) Bulgarian Split Squat 3 x 8 (rest 30 seconds)
B2.) Paloff Press Iso Hold x 30 seconds *each side* (rest 60 seconds)

C1.) Cable Pull Throughs 3 x 10 (rest 30 seconds)
C2.) Barbell Rollouts 3 x 8 (rest 60 seconds)

-YES, the cable pull through's might get you some looks in the gym, but this is simple one of the best posterior chain exercises out there.

- If you do not have a cable machine, sub in heavy russian kettlebell swings.

D.) 2000m Row @ 70-75%

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