Friday Workout: Beginner: If you have less than a year of SERIOUS strength training under your belt. Intermediate: If you have more than a year of SERIOUS strength training under your belt. Choosing weights: you should choose weights that allow you to challenge yourself, but still allow you to keep proper form. KEY: FL=Focus Lift DB=Dumbbell BB=Barbell AMAP=As Many As Possible RDS=Rounds FAIL=perform said exercise until you can no longer execute it with good form. Lvl=level Friday TRAINING: Sets X Reps Foam roll/ prep work 10-20 MIN FL: Sumo Deadlift (intermediate): Work your way up to a heavy single. Calcutate 70% of that. With 70% of your max for that day do 2 x 12 and then 1 set of AMAP. FL: Sumo Deadlift (beginner) 3 x 10 come to DEAD STOP for EVERY REP. Focus on your position and technique. DO NOT be so concerned with amount of weight BB Good Morning (intermediate) 3 x 10 DB Good Morning (beginner) 3 x10 RFESS 3 x 10 DB Farmers Walks 3 x RDS (this should be as HEAVY as possible) Pallof Press Holds 3 x FAIL ADJUST WEIGHTS ACCORDINGLY ROW lvl 6: 4 x 250m (record best 250m time and overall time) Stretch/Cool Down 5-10 Min
Posted on: Fri, 25 Oct 2013 13:00:00 +0000
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