Had a great, albeit tough, workout this morning. Lots of big efforts on these movements... left me pretty smashed.
Sumo or Conventional Deadlift
4 sets x 6-8 reps @ 75% (405#)
75% of your one rep max deadlift, of the style you choose.
-Complete, 4x8 at 405#
B.
High-Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max.
C.
For time, with a partner, one partner working at a time:
30 DB Thrusters (50/35#)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 DB Thrusters (50/35#)
20 Alternating Reverse Lunges with DB Farmer's Carry
10 DB Thrusters (50/35#)
10 Alternating Reverse Lunges with DB Farmer's Carry
D.
Chin Ups
4 sets x max reps
B.
High-Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max.
-Worked up to 340#... not much left after part A.
C.
For time, with a partner, one partner working at a time:
30 DB Thrusters (50/35#)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 DB Thrusters (50/35#)
20 Alternating Reverse Lunges with DB Farmer's Carry
10 DB Thrusters (50/35#)
10 Alternating Reverse Lunges with DB Farmer's Carry
-5:04 ... broke up the reps up evenly.
D.
Chin Ups
4 sets x max reps
Super-Mans
4 sets x 10-12 reps
4 sets x 10-12 reps
-16,12,9,9 ... 4x10 on super-mans
E.
Banded Straight-Arm Lat Pulldown
4 sets x 10 reps
4 sets x 10 reps
One-Arm DB Row
4 sets x 10 reps/arm
-Complete, 1 black band and 100# DB for the rows
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