Daily Workout: Nov 8, 2018
General warm up
10 Min @ moderate pace (ex: 2:30 split pace/60 rpm air bike/135-140 bpm run)
Then:
25 Air squat
25 Romanian Deadlift
25 Let ext.
60 sec Plank Hold with chain or plate on back
4 x
Complete in 15 min
Then:
Work up to heavy deadlift
Do this as you see fit, but it should look something like this:
10 @ 65 lbs
8 @ 95 lbs
5 @ 135 lbs
3 @ 185 lbs
Work singles to 1RM of the day. If you have a PR in the tank, take it. Stop when you start to lose form and that is considered the Rep Max of the day.
Then:
5 Box jumps @ 24-35″ box
60 meter HEAVY farmer carry (2 x 60-90 lb dumbbells or KB)
8 Rounds
Rest as needed
Then:
10 med ball v up (hold med call over chest, then sit up and touch toes to ball)
5 sets- go up in weight each set if possible.
Rest as needed
Then:
Cool down
10 min carido @ easy pace
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