Deadlifts
1 x 10 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x PR attempt
Back Squats
2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%
Lunges
2 x 6 @ 45lb (used the bumpers from the squat)
2 x 6 @ 90lb (used 2 bumpers from the squat)
1 x 6 @ 45lb bar overhead
1 x 6 @ 75lb bar overhead
4 x 6 @ 95lb bar overhead
Rower
2 x 1000m
3 x 750m
4 x 500m
with 1 minute between each interval.
These rows should be at a faster pace than your 5000m row, but after they are difficult after the hard day on the legs.
Tags: Cardio,
HiiT,
Strength