Wednesday, January 18, 2023

Wednesday
A Tempo Sumo Stance Deadlift

3030 Tempo x 5 reps x 5 sets with :90 seconds rest between,

B1  Weighted Ring Row
10RM here in 2-3 sets @ RPE of 8

once found, DROP to 85% and perform a 8 min e2mom rest as needed

B2  DBL Kb Death March 40 steps x 3 sets

B3  Banded Lat PullDowns 20/18/16

**Last 6 reps make sure to hold your end range of motion for the squeeze

B4  Reverse Hyper Extensions 20 x 3 sets

rest as needed

C1  Candlestick raises (Strict) 4 sets x 12-15 reps

C2  Quadruped Hip Extension 30 each hip x 4 sets

rest as needed grab a db for this

D Back extensions 15 x 4