Workouts for the Week

 In Lift - Strength & Movement, WOD

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Monday 27th

Deadlift
Set 1 – 8 reps @ 65% 1RM
Set 2 – 6 reps @ 70% 1RM
Set 3 – 4 reps @ 80% 1RM
Set 4 – 2 reps @ 85-90% 1RM
Set 5 – 6 reps @ 80% 1RM
REST 2-3 mins between sets

WOD
3 rounds:
350m Row
20 wallballs
10 burpees
Rest exactly 2 mins between sets record time for each set.

Wednesday 29th

Back Squat
Every 2mins for 16mins (8sets) :
Set 1 – 8 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 4 reps
Set 7 – 2 reps
Set 8 – 2 reps

Build in load each set to keep it challenging but no failed reps.

Every 4 minutes for 20 minutes
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs

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