Wednesday, 18 April 2019

Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a “heavy” set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Conditioning
“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups