Alt EMOM x 5 Rounds
Min A: 7 Deadlifts
Min B: :30 Side Planks
Min C: Rest
General Warm Up
3-5min of easy cardio of choice, then…
3 ROUNDS
:30-:60 of jump rope ladder drills
Specific Warm Up
Barbell Deadlifters - Take at least 3 sets to work your way from an empty bar to your working weight for the day. Feel free to start your first round at an easier weight and work your way up as you go along, especially if you did “Loredo” yesterday!
Dumbbell Deadlifters - Be sure to take a few cracks at your single leg deadlifts with no weight at all. If you decide to move up to a starting weight for the workout, get there gradually. For example, you could do no weight, then some sets of 3 with only one dumbbell, then some sets of 3 with both dumbbells, etc.
Workout of the Day
Barbell/Gym Version
Alt EMOM x 5 Rounds
Min A: 7 Deadlifts
Min B: :30 Side Planks (Each Side)
Min C: Rest
Dumbbells/At-Home Version
Alt EMOM x 5 Rounds
Min A: 5 Single Leg Deadlifts each leg
Min B: :30 Side Planks (each side)
Min C: Rest
Accessory Work
Spend 10min Working on your pull up strength! Lots of options to choose from:
If you have 5-10 Strict Pull Ups, Perform 3 - 5 Max Effort Sets, resting 2min between.
If you have 1-5 Strict Pull Ups, use the progressive model, detailed below.*
If you have a pull up bar, but do not yet have a strict pull up, use these 10min to work on chin over bar holds or eccentric chin ups.
If you do not have a pull up bar, use the following tempo for body weight rows on the rings OR Dumbbell Rows: 3-5 sets of 5-10 reps - for each rep, hold at the top for :03 and then take a full :03 to lower to starting position. Squeeze as hard as you can!
*Progressive Model: If you can one pull up, your first session would be 1 - 1 - 1. You’d continue doing that until you can do a set of 2. Then your sessions would be 2-1-1. As you get stronger, the progression would go to 2-2-1, 2-2-2, 3-2-2, 3-3-2, 3-3-3, and so on until you reach 5-5-5. Ideally this model would fit 3x into your weekly workouts.
Cool Down
Hold the following stretches for 1-2min on each side:
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