Warm-up:
3 mins double unders, skin the cat practice on straight bar or rings, 3x8 ring rows
Lift: Deadlift 5x3 ascending, use 85-90% max -- to try a new technique, when you get to a really heavy 3 around the 4th or 5th set, drop the bar from standing position and reset then repeat. Some people use this concentric only technique to break a deadlift plateau.
the lift could go something like this:
warm up 2 or 3 sets @ 5-8reps @ moderate ascending weight
set#1 = 255x3
set#2 = 265x3
set#3 = 275x3
set#4 and 5 = 285x3 (drop bar at top of each DL while standing)
Tabata! 4 mins each exercise
20 seconds on, 10 seconds off (8 rounds) of the following:
-Tabata Row erg.
-Tabata Kettlebell swing 53lbs
post time to comments!
Wednesday's 5x5 Clean Videos
-JD
Worked out with Adam at 6:30pm
ReplyDeleteGot up to 185 x 3 on the deadlift. That is 20# more than my last DL.
Tabata: 9 reps @ 25# + 3 calories = 12 total.
Pulled a few back levers during warm up
ReplyDeleteFigured I would do RDLs to work on my back rounding.
185x3 (x3)
205x3 (x2)
Not sure if I am doing them right, but my back got a good workout.
53#KB
9 reps, 7 calories
I dig RDLs a lot. I never cycled out of them after 5 years of doing them ha. Definitely can imagine how those can help with back rounding though.
ReplyDelete