top of page
Search

3/7/24 Deadlift and Bench

Warm up

1 minute row

30/30 second side plank

10/10 single leg deadlifts

5 inch worm push ups


Strength

Deadlift 1x4

Bench press 3x4

20s

Db front squat

Underhand grip row

Db strict press (Numbers in cpu)

Close grip bench press


Extra credit

Incline db bench 3x12-15

Superset with

100 meter fat grip farmers carry as heavy as possible

 15 reverse hyper

 10 GHD sit ups

 10 leg curls


 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

Comments

bottom of page