Daily Workout: May 10, 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 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. Higher fitness level make larger jumps.
5 Reps Conventional Deadlift @ 80% of that 1RM number
90 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 good reps 1 and 2, and start to feel heavy for rep 3,4,5,6 but you don’t lose form).
90 Sec Rest between Sets
8 T-Bar Row using Barbell. Use Heavy weight (something between 95-180lbs)
60 Sec Rest between Sets
5/5 Weighted Step-Up
15 KB Swing
Rest as needed.
10 Weighted Sit up
10 Min @ Easy Pace