Thursday, March 6, 2014


A.) Deadlift:  Work up to today's "heavy" double, not 2RM

- You don't need to try to PR today, just work up to a heavy double. No grinding reps, these should all feel strong and explosive.

B.) 7 x 3 Speed Deadlifts across at 70% of "A"

- Touch and go efficiency. 

C.) 5 Ascending sets of: Front Rack Reverse Lunge x 5 (each) 
(Rest 90s between sets)

- Barbell taken off the rack
- Ramp up in weight each set
- Non dominant leg first, not alternating reps

D.) EMOM for 8 Minutes:

Even: 45 second AirDyne
Odd: 45 second Row

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