Monday
Warm-Up
Two Sets:
Jefferson Deadlifts (PVC/Light Barbell) x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
Boom Lite
Two Sets:
Jefferson Deadlifts x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
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