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 isn’t 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