Daily Workout: June 18, 2018
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
2×5 Air Squat
2×5 Romanian Deadlift @ 16 kg Kettlebell
2×5 Goblet Squat @ 12-16 kg Kettlebell
2×20 Meter Lunge @ No weight
Work up to a Conventional Deadlift 1 RM
Do a set of 10 reps @ 65 lbs.
Make 5-25 lb. jumps as you see fit for your fitness level. Lower fitness level, make smaller jumps. For those of you with a Higher fitness level, make larger jumps.
5 Reps Conventional Deadlift @ 75% of that 1RM number
90-120 Seconds Rest between Sets
6 Reps Back Squat @ 75% 1 RM (if unsure of your 1RM Back Squat, start at 95 lbs and add weight if needed. The reps should feel easy for reps 1 and 2, and start to feel heavy for rep 3,4,5,6 but make sure you don’t lose form).
4 Working Sets (this means work up to that weight that feel appropriate for all 4 sets)
90-120 Sec Rest between Sets
8 Pedly Row (Bent-Over Row) using Barbell. Use Heavy weight (something between 95-180lbs)
60 Sec Rest between Sets
5/5 Weighted Lunges
15 KB Swing
Rest as needed.
12 Weighted Sit up (decline bench if possible)
10 Min @ Easy Pace