Deadlift test coming! But one more time to practice first!

 

STRENGTH + SHOULDER PREHAB:

2×5 Deadlift @ 83-85% (More weight than you hit a few weeks ago)

* Warm Ups + Prehab

– 50% for 5 reps + 15 reps of Plate External Rotation (5lb plates)

– 60% for 3 reps + 15 reps of Scaption Raises (5lb plates)

– 70% for 2-3 reps + 5-10 Push Ups Plus Hold + Circles (2.5-5# plates)

– 80% for 2 reps + 10-15 Bent Over Reverse Flys (5#)

 

WORKOUT:

Choose ONE of the following time frame options to complete 1 round, 1:30, 1:45, or 2:00, making sure you pick a time frame that allows around :20 or so of rest once you complete each round for at least the first 10-12:00 of this workout:

5 Single Arm Bent Over KB Rows (35/53#)(Left Arm)

5 Single Arm Bent Over KB Rows (35/53#)(Right Arm)

10 Push Ups (Scale to a box that allows you to keep moving steadily for 15:00)

20′ KB Goblet Walking Lunges (35/53#)

* 15:00 to complete as many CONSISTENT rounds as you can running off the time clock you picked

 

POST YOUR TIMING RANGE FROM FASTEST TO SLOWEST TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts
MONDAY WORKOUTMONDAY WORKOUT

Leave A Reply:

No comments yet.