STRENGTH DAY
5 ROUNDS - FOR QUALITY
5 Deadlifts
10 Bodyweight Rows
General Warm Up
Start with 3-5min of Cardio, get nice and warm, then…
3 ROUNDS
5-10 Push Ups
5-10 Bodyweight Rows
:30 of Freestyle Jump Rope or Jump Rope Ladder Drills
Specific Warm Up
Start by working on your Deadlift. Once you find the variation and type of weight you want to use today, do 3-4 sets of 3 Deadlifts, gradually adding weight until you feel like you’ve found an amount of weight that will be challenging for sets of 5 reps.
After that, do 3 sets of 5 Bodyweight Rows, changing the angle around until you find an angle that you think will be VERY challenging for 10 reps at a time.
Workout of the Day
STRENGTH DAY
5 ROUNDS - FOR QUALITY
Workout Notes
This workout is for STRENGTH so you don’t have to do it at any particular speed. What I’m looking for is to make sure that each set of each movement is extremely challenging! That’s how we get strong. Keep it safe, but push yourself hard!
Deadlift Modifications
This is a movement everyone needs to have in their arsenal (for LIFE!) but you can be anywhere on the spectrum between a simple broomstick/PVC pipe all the way up to an extremely loaded barbell. Make sure whatever you choose is SAFE for you and YOUR BOD. If you want to mix it up, you can do Romanian Deadlifts or Single Leg RDL’s for this movement as well.
Bodyweight Rows
As long as you are pulling, I’m a happy coach! This could be Bent Over Rows or rowing on a cable station at your gym or with bands at home. If you did NOT do yesterday’s workout, you could also do some kind of Strict Pull Ups or a cable pull down at your gym. Just pull!
Optional Accessory Work
3 x 8-12 Bicep Curls
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of PVC T-Spine Stretch
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