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

https://www.youtube.com/watch?v=XSza8hVTlmM

Minute 25:                 Warm up to 90% of your heavy three-rep max DEADLIFT

https://www.youtube.com/watch?v=op9kVnSso6Q

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

Jordan Eldridge