2014-01-23

THURSDAY WORKOUT

We really need to practice higher rep Deadlifts so we know what it's like to fight for technique under fatigue so we can prevent potential injury... We are looking for 90% perfect technique on this one so make sure to keep that in mind and keep the weights down and practice if you need to...

STRENGTH ENDURANCE: 
Deadlift (Solid technique & NO EXCESSIVE BOUNCING... Don't lose control!)
20-20-20
(You will have these 3 sets ONLY to get a challenging load on the bar... You can rest at the top of the lift, but may not drop the barbell once you have started the 20 rep set... If you're not comfortable with reps this high then keep the weight lower and really hammer technique)

The goal is to get between 60-70% 1RM on your final set for this one, BUT like we have already said if it just feels off then lighten the load and practice higher rep technique...

20 minutes for this one... Take 2-4 minutes rest between your sets...

WORKOUT:
Tabata Toes 2 Bar / Knees 2 Elbow
8 Rounds (Remember this is :20 of work followed by :10 of rest on each round... 4 Minutes)
THEN GO IMMEDIATELY INTO...
Tabata Push Ups 
6 Rounds (3 Minutes Total)
THEN GO IMMEDIATELY INTO...
Tabata Air Squat Jumps 
4 Rounds (Just 2 minutes so sprint!)

All of these will be done for TOTAL REPS so push your pace during the ENTIRE :20 work period...

POST YOUR BEST DEADLIFT WEIGHT & TOTAL REPS FOR EACH MOVEMENT TO COMMENTS 

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