Your workout for Friday is:


Movement & Skill Drills: Hinge


A) RDL & Land Mine Rows
5 sets of 3 RDL tempo 3110 - barbell only
5 sets of 3-4 Land Mine Rows - barbell only

B) For Quality not For Time:
12 Dead Lifts unbroken - moderate weight
max rep strict press with double KB

Rest 2 min
     
9 Dead Lifts unbroken - heavier weight
max rep strict press with double KB
     
Rest 2min
     
6 Dead Lift unbroken - heavy weight
max rep strict press with double KB
 

Rest 2 min

3 Dead Lift unbroken - @ 3 RM
max rep strict press with double KB

 

Your workout for Saturday is:

7 Rounds, each for time of: 

10 Thrusters (42.5/35kg)
10 Pull-ups
400m run

*Rest 3 minutes between rounds

 

 

 

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