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
- 10 squats
- 20 lunges
THEN:
DEADLIFT
[BLOCKS 1 & 2 Warm-up sets + heavy sets] Time = 20 minutes, or less.Â
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
WORKING SETS In 10 minutes work up to HEAVY -or- 1RM Deadlift.
- Attempt (1)
- Attempt (2)
- Attempt (3)
- >>SET Deadlift 1 RM or heaviest set<<
Rest briefly…Â
[BLOCK 3 = Deadlift, 10 minutes]
Deadlift 3 sets of 2 reps @ 80% of today’s heavy/1RMÂ
[BLOCK 4 = Â Tabata, 10 minutes]
TABATA:
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Keeping track:
It is important to keep track of that lowest number for each exercise. We will do the same tabata as a benchmark, so only record the lowest.
TABATA #1 =Â Push-up
~Rest 2 min~
TABATA #2 =Â Push-up
[BLOCK 5 = Toes to Bar, 10 min, or less]
5 x 10 reps of Toes to Bar
Substitute can be, Knees to Elbow