Thursday – April 9

1-2-3-4-5-4-3-2-1

Deadlifts (Heavy) – 70-75% of 1 RM

2-4-6-8-10-8-6-4-2

Cal Row

4-8-12-16-20-16-12-8-4

Push Ups

*Example:

1 DL / 2 Cal Row / 4 Push Ups

2 DL / 4 Cal Row / 8 Push Ups

3 DL / 6 Cal Row / 12 Push Ups…..etc

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I suggest you take a step back from intensity on this one. Get the volume in, work hard, but don’t try to sell out at any part.

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SUGGESTED WARM UP

-9-7-5-3

Cal Row

Up Downs

-Stretch hamstrings + Glutes

-7-5-3

Deadlifts 30% of workout weight

Up Downs

-Stretch Low back

-5-3

Deadlifts 50% of workout weight

Tempo Push Ups (3 seconds down / 3 second hold / explode up)

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