4 ROUNDS - NOT FOR TIME
10 Deadlifts
10 Bench Press
10 Dumbbell Rows on Each Arm
2:00 Rest
General Warm Up
3-5min Cardio of Choice, then…
3 Rounds
5 Inchworms (no push up)
5 Burpees
Specific Warm Up
Because this workout is simple and involves 3 strength-centric movements, all you’ve got to do today is warm up each movement in particular with 2-3 sets of 5 reps. Keep adding weight gradually until you feel like you have found a working weight for the day’s sets of 10.
Workout of the Day
4 ROUNDS - NOT FOR TIME
10 Deadlifts
10 Bench Press
10 Dumbbell Rows on Each Arm
2:00 Rest
Workout Notes
This is a very strength focused workout. Note that these 4 rounds are NOT FOR TIME. That means that this workout is not intended to be done for max speed. However, I would like you to try to go from one movement to the other with relatively short rest, and then give yourself a solid 2:00 rest at the end of each round. Think of it as a moderately paced circuit.
This is a solid push, pull, lift kinda day so I’m hoping it feels very satisfying to move all of the weights at the beginning of the week. I am assuming that many folks will be travelling towards the end of the week and so things will be much more “Bodyweight-Only” towards Thanksgiving.
Optional Accessory Work
Pull Up Strength - Spend 10-20min choosing the most appropriate option from the Pull Up Strength Page and build that pulling strength!
Cool Down
1-2min of Samson Stretch on Each Leg
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretch on Each Arm
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