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Weekly GARAGE GRIND – 03

Weekly GARAGE GRIND – 03

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
  • 10 squats
  • 20 lunges

THEN:

DEADLIFT

[BLOCKS 1 & 2 Warm-up sets + heavy sets] Time = 20 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

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… 

[BLOCK 3 = Deadlift, 10 minutes]

Deadlift 3 sets of 2 reps @ 80% of today’s heavy/1RM 

[BLOCK 4 =  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 = Push-up

~Rest 2 min~

TABATA #2 = 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

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