Deadlift (Week 1 of 4)
Same style as the squats. Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional ;)
James Mitchell (AMRAP - Rounds and Reps)
5 Bench Press 185/100
5 Strict Pull-ups or( 1 Rope Climb) *Only If Your Good At Them!
15 Wall Balls 20/14
*Share the benches and start at different stations to make this work.
*If your bench press is really light, then consider doing a floor press with some DBs for sets of 10 instead.
*RX+ 30/20lb Ball
15 min to finish...
21 DB Deadlifts (50/35s)
15 DB Hang Power Cleans
9 DB Push Press
Rest 3 min.
1 min Single Arm DB Side Raise (Right)
1 min Single Arm DB Bent Over Row (Right)
1 min Single Arm DB Side Raise (Left)
1 min Single Arm DB Bent Over Row (Left)
1 min Rest
Rest 3 min.
5 min. AMRAP:
*You can make this an AMRAP if you finish super early. You shouldn't need to if you choose the right weight.
*you can hold the rig for support on your side raises. And you’re going to need 2 different DB weights, as you’ll be able to go SIGNIFICANTLY heavier on the DB Rows.
**shoot for ~15 reps of everything. It shouldn’t be fast, but controlled, quality movements.
*Men's life long goal here is 100 Legit push-ups
*Women's life long goal here is 50 Legit push-ups