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%
Do 5 bar-facing burpees between sets
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%
Do 5 toes-to-bar between sets
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
Do 5 pike-ups between sets
Cardio
3500 meter at a 800 – 850 cal/hr pace
Every 3rd minute row 10 calories with arms only
Tags: Cardio,
Rowing,
Strength