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Weekly GARAGE GRIND – 01

Weekly GARAGE GRIND – 01

By Jerred Moon Get free updates of new posts here

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Feel free to follow your own warm-up, this is just our suggested warm up for today…

WARM-UP FIRST:

  • 3-5 minutes jog, row or airdyne

THEN:

3 rounds of…(Lower body emphasis)

  • 5 wall squats (demo)
  • 10 squats
  • 20 lunges

THEN:

SUMO DEADLIFT [DEMO]

[BLOCK 1 & 2] Time = 10 minutes, or less. 

Warm-up Sets…Done in 5 minutes (move quickly)

  • Light set of 4 reps
  • Heavier than previous set, 4 reps
  • Heavier than previous set, 3 reps

After warm-up sets…

3 Sets of:

  • Sumo Deadlift, max reps in 60 seconds followed by 90 seconds rest. 50% of 1RM

Heavy Sets:

  • Sumo Deadlift, 5 sets of 1-Rep @ 90% of 1RM

Rest briefly… 

[BLOCK 3 & 4 =  20 minutes]

5 rounds:

  • 10 Russian kettlebell swing [DEMO]
  • 15 sec sprint (airdyne, rower or run)
  • Rest 3 min

[BLOCK 5 = Core, 10 min, or less]

Accumulate 5 x 10 Toes to Bar [DEMO]

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