11.19.2015

Warm Up

Row 500m

Dynamic Drills

Then 2 Rounds

  • Inchworm x 5
  • Squat to Stand x 5
  • Good Morning x 10

Workout of the Day

A. Deadlift – 1RM

Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE.

Use the following rep schemes and percentages for the deadlift:

  • Set 1 – 5 reps @ 50% of 1RM
  • Set 2 – 3 reps @ 75% of 1RM
  • Set 3 – 1 rep @ 85% of 1RM
  • Set 4 – 1 rep @ 95% of 1RM
  • Set 5 – 1 rep @ Test New 1RM
  • (Set 6 (Optional) – Exceed weight used for Set 5

B. For time:

  • Row 2K

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