THURSDAY

11/01/18: THURSDAY

Warm Up: 12 minutes

complete requires reps every minute.

remaining time of minute is recovery.

I will vary the rep range so the first time through is a true warm up & a little more forgiving.

min. 1, 4, 7, 10 slam ball: 20, 20, 25, 30 reps

min. 2, 5, 8, 11 up downs: 15, 15, 20, 25 reps

min. 3, 6, 9, 12 push ups: 20, 25. 25, 30 reps

set your timer to 12 , 1 minute intervals & follow the above exercise & rep counts.

Work: Dead Lift: 10 minutes: 70% of max (work doesn’t include warm up reps)

complete 2 - 4 reps every minute, depending on how you feel & motivation levels.

remaining time of minute is recovery.

Example: Max dead lift: 300 lbs. Work lbs will be 210 lbs

Work: Lower Assistance

3 sets/ 20 reps on each

1 quad

1 ham

Work: Upper Assistance

4 sets/ 6 reps

2 back (don’t do pull ups, you will do them Friday)

1 chest