Tuesday, January 30

Deload

Week 19 Day 2

Today’s focus: Enjoy the bike or row.

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 75% of your one rep max BENCH PRESS

Minute 21:                 3 sets of 5 reps at 75% every 3:00

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

Minute 25:                 Warm up to 80% of your heavy three-rep max DEADLIFT

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

Minutes 34:               3 sets of 5 reps at 80% every 3:00

Minutes 49:               15 minute easy bike or row

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

Leave the gym

Jordan Eldridge