Saturday, December 9
Week 11 Day 6
Today’s focus: Planking form. If you sag, drop. Only perform straight planks.
Minutes 0-3: Get you heart rate up (aka warm up)
Minutes 7: Mobilize today’s primary muscles (lower back, core)
Minutes 10: Warm up to 55% of one rep max DEADLIFT
Minutes 16: 3 sets of 15 reps at 55% every 2:00
Minutes 28: 3 sets of 2:00 PLANK. Rest 2 min. Do as much good form planking as you can within the time, stopping when needed, then rest two minutes.
Minutes 42: Run 14 minutes. Keep a steady pace.
Leave the gym