Thursday 10/14/21

Warmup

Full Gyms

A. Deadlift: work up to a heavy set of 5 reps

B. 4 rounds:

10 Deadlift variation* @50-60% of “A”

Row -OR- Run -OR Bwt circuit **~2 min

rest 2 min b/t rounds.

*round 1 – Snatch Grip Deadlift 

round 2 – Jefferson Deadlift R/L (5 reps each side)

round 3 – Hack Lift

round 4 – Sumo Deadlift

**Bwt circuit is AMRAP of:

5/5 Shoot-Throughs

10 Squat Thrusts

20 Jumping Jacks

C. 3 rounds for range:

5 Jefferson Curls

5 Straight Leg Curl-Ups

30 sec Reverse Plank

Minimal is Maximal Gyms

A. Single Leg Deadlift: work up to a heavy set of 5 reps/leg

note-use very slow tempo if you don’t have enough weight.

B. 4 rounds:

5/5 Deadlift variation*

Row -OR- Run -OR Bwt circuit **~2 min

rest 2 min b/t rounds.

*round 1 – Wall Kickstand RDL

round 2 – One Arm KB/DB Jefferson Deadlift R/L (5 reps each side)

round 3 – DB/KB Hack Squat (10 reps)

round 4 – Sumo DB/KB Deadlift (10 reps)

**Bwt circuit is AMRAP of:

5/5 Shoot-Throughs

10 Squat Thrusts

20 Jumping Jacks

C. 3 rounds for range:

5 Jefferson Curls

5 Straight Leg Curl-Ups

30 sec Reverse Plank

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