Tuesday
10.15.19
Strength
Deadlift 4x1
Work off of 95% of your deadlift max if you got a chance to test this. If you don't have a 1RM but did this last week add on to your weights by 5-20lbs from the weights used last week for the 4x2. If neither find a challenging weight and execute across all 4 sets. If you feel like 95% is moving well you can build across sets but no failed reps.
Conditioning
12 Min AMRAP
3-6-9-12-15 etc..
Overhead squat
Pull-Ups
L3- 95/65, C2B
L2- 75/55
L1- A weight that allows unbroken reps through at least 4 rounds, consider front squat if mobility is lacking as well.
Stretch- Quads, Shoulders
SUMMER READY 2020
3 rounds:
10 heavy bench Press
10 Overhead Db tricep extensions
:45 bench plate row ISO hold
10 Db Curls
Tabata:
Bicycle Crunches
Flutter Kicks
Sit-ups
3 rounds:
400M Run
10 Devils press