Daily Workout: July 23, 2018
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
5×5 Air Squat with 3 Second Pause at bottom
2×10 Lunges @ bodyweight. Slow and controlled
5×5 Goblet Squat @ 12 kg KB
5×5 Romanian Deadlift @ 16kg KB
Single Movement Mind Fuck
Warm up to 60-75% 1RM
Do this how you see fit but it should look something like this:
10 @ 65 lb
6 @ 95 lb
4 @ 135 lb
Then work up to 60-75% 1RM
Hit single Deadlifts for 100 total reps.
Keep track of numbers with piece of paper or white board, go make a mark on paper or board (that is the rest between the reps)
Rules: Must let go of bar and set up again for each rep. Treat every single rep as a 1 RM.
Set timer for 30 second work, 30 second rest
30 Seconds Alternating Explosive Step Ups
30 Seconds Box Jump
30 Seconds Rest
10 Min Row @ 2:20/500 m split pace
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