Friday, Apr 3
Cycle 1 · Wk 2
Deadlift
5s Wave — 3×5, top set AMRAP
5s wave
3s wave
1s wave
Pre-Workout
~
3 miles on the elliptical
⋄
15 min stretching
Warmup
catch your breath
1
135
lb
×
5
2
165
lb
×
3
Work Sets
3-5 min rest
1
135
lb
×
5
2
160
lb
×
5
3
180
lb
×
5+
AMRAP
Stop with 1-2 clean reps left.
If your back rounds or the bar drifts, rack it.
BBB — 5×10
90s rest
85
lb
5 sets × 10 reps
40% of TM
Assistance
60-90s rest
Push
DB Shoulder Press
5 × 10
Pull
Chin-ups
5 × 10
Core
Hanging Leg Raises
5 × 10