Deadlift… Week 3… Keep working top down set up and proper breathing/bracing…

 

STRENGTH:

Deadlift Ladder

* Work up to 80% 1RM and perform the following every 1:30-2:30 on the clock:

5 reps (Rest 2:00)

4 reps (Rest 2:00)

3 reps (Rest 1:30)

2 reps (Rest 1:30)

1 rep

* Warm Up with: 8-10 minutes

50% for 5 reps

60% for 4 reps

70% for 3 reps

75% for 3 reps

* Remember no dropping from the top & no momentum off the floor so no bounce at all

 

WORKOUT:

Every :40 perform the following:

7/10 Calories on the Bike

As many KB Swings (35/53#) as possible with time remaining…

REST 2:00 (Up to 3 other groups will go)

 

Repeat for 5 total rounds

 

Upscale to 53#/70# if you have good swing strength and can move it quickly!

 

POST YOUR AVERAGE KB SWING SCORE PER ROUND TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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