Tuesday, January 2

Week 15 Day 2

Today’s focus: Notice we are doing 95 percent of our former 3-rep deadlift for sets of three today. We should be much stronger, so we should be able to do it. But if today isnt a good day, be safe – not sorry. Drop the weight to a challenging amount that you can keep pristine form with. Else, slay 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 90% of your one rep max BENCH PRESS

Minute 21:                 3 sets of 3 reps at 90% every 3:00 min


Minute 25:                 Warm up to 95% of your heavy three-rep max DEADLIFT


Minutes 34:               3 sets of 3 reps at 95% every 3:00 min

Minutes 39:               3 rounds on BIKE or ROWER: 60 sec SPRINT, 1 min rest*

*Remember, go hard.

https://www.youtube.com/watch?v=zQ82RYIFLN8 - row technique

Leave the gym

Jordan Eldridge