Tuesday, December 5
Week 11 Day 2
Today’s focus: Tight core, straight back on deadlifts. If you start rounding your back, drop the weight.
Minutes 0-3: Get you heart rate up (aka warm up)
Minute 7: Mobilize today’s primary muscles (chest, low back)
Minute 12: Warm up to 85% of your one rep max BENCH PRESS
Minute 21: 3 sets of 4 reps at 85% every 3:00
Minute 25: Warm up to 90% of your heavy three-rep max DEADLIFT
Minutes 34: 3 sets of 4 reps at 90% every 3:00
Minutes 40: 3 rounds on BIKE or ROWER: 50 sec SPRINT, 1 min rest*
*Remember, go hard.
https://www.youtube.com/watch?v=zQ82RYIFLN8 - row technique
Leave the gym