Monday, January 31, 2022

A.Sumo Deadlift

take 80% of the single from 2 weeks ago and do 3 dead stop singles for 4 sets

B. Front Squat

55x1 on first tempo + 3 reps @ no tempo x 4 sets - building to RPE of 9 over the 4-5 sets

C. Workout

10 thruster @ 135/95

1K row

8 thruster @ 135/95

750m row

6 thruster @ 135/95

500m row

4 thruster @ 135/95

250m row

2 thruster @ 135/95

if you feel good, go heavier on thruster

if the 135/95 is too heavy then drop to a weight that’s a tough set of ten reps

D. Finisher if there is time

lateral steps x 10/side

quadruped hip ext x 10/side

banded pull aparts x 20

x2-3 sets