Workout of the day
Monday – 3/2/2020
The Workout for Monday is:
Every 60 seconds, for 10 minutes (10 sets)
-Back Squat x 2 reps
*Use heaviest weight across all 10 sets.
“Push or Pull”
-30 Cal Row/Bike
-30 DB S2OH (50/35) or Deadlift (185/125)
-20 Cal Row/Bike
-20 DB S2OH (50/35) or Deadlift (225/155)
-10 Cal Row/Bike
-10 DB S2OH (50/35) or Deadlift (275/185)
*Time Cap = 12 minutes
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.
Romanian Deadlift: 3 x 15
*Don’t go crazy here with loading. Focus more on great ROM and sound movement.
EMOM x 15
-Pause Clean + Clean
*Work up to heavy set for the day. This does not have to be touch and go. Feel free to drop the bar after the first rep, and quickly reset for the second rep. And yes, squat both reps.
10 – 8 – 6 – 4 – 2
*Time Cap = 6 minutes
-Machine 30 sec @ very high intensity
Row Option: Yes
Bike Option: Yes
Run Option: No
Ski Option: No
*Track your cals/distance for each interval.