Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Row Sprint Start x 10 pulls
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 85-90%
B.
Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds
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Quick Reply to post how grateful I am for this programming. Thank you for putting these up, with thoughtful warm-ups and simplicity. Working on technique as I get back in the groove.
I’m on the road and do what I can when I can. For today had to do traditional planks, no rings, but thankful for access to Assault and C2. Been out of it for nearly a year, and you can tell by the drop in the Assault cals!
DL: Had to work up to see what’s possible. 205/215/245/255/265
B:
27/16
22/17
18/15
Thank you again!
A. Deadlifts
170kg, 180, 200×1 (just to see where I am at at the moment), 180, 180
Felt good today with these and feels like I am getting back Into it nicely
B. Calories
10,11,11
12,11,10
8,12,9
Didn’t feel too bad this part
A. Deadlifts 2 reps
305, 305, 305, 315, 315.
This is on the low end of the range, but it was good work for me today. It’s probably in the range if I tested 1rm today. I think I’ve lost 20-30 lbs since we tested.
B. No AB so I subbed burpees.
Burpees: 15, 15, 16
Rower cals: 17, 19, 18
FLR on rings: done
Instead of DL subbed for.
5 x 5 weighted strict pullup at 16 kg, 10 ghd raise at 15 kg
B. 24/20
24/21
23/20
The last row was pretty horrible
Started conservative on the DL. Been a bit since going heavy. But ended up feeling great at just over 90%
265lb 275 285 285 295
As prescribed
Air Dyne cals 22 24 21
Row calories 13 24 14
Front lean.