WORKOUT OF THE DAY – WEDNESDAY 1/2/19

A:

  • 400 m Run
  • 4 min T-Spine
  • Deadlift Progressions
    • Plate: Toes, Heels, Flat
    • 12 / 12 / 12

B:

  • 20 x PVC Good Morning Transition to Squat Back to Good Morning

C: Lifting Skills – Deadlift

  • 2 sets x 20 reps with empty barbell
  • 2 x 5 reps @ 50% 1 rep max
  • 2 x 5 reps @ 60% 1 rep max
  • 1 x 3 reps @ 70% 1 rep max
  • 1 x 1 reps @ 85% 1 rep max
  • 8 x 1 rep @ 85-95% 1 rep max OR Build to Find 1 Rep Max
    • 90 sec Rest Between Each Lift

D: For Time

  • 50 x Box Jumps (24/20)
  • 500 m Row
  • 50 x Ring Rows
  • 500 m Row
  • 50 x Front Squats (95/65; 75/45)
  • 500 m Row
  • 50 x USSR Kettlebell Swings (53/35; 44/26)
  • 500 m Row