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(Specialty warm-up: 5 kettlebell deadlift @ 3/4 BW, each with 5/1000 hold @ top, 10 bench press @ 1/2 BW, 5L, 5R kettlebell row)

Deadlift: 1 x 3 @ bodyweight, each with full, stopped 5/1000 @ top (as single kettlebell deadlift) 1 x 3 @ 75% of 2RM 3 x 3 @ (up to) 90% of 2RM 5 x 1 @ 80%, each with full, stopped 5/1000 @ top Then:

Bench press: 1 x 5 @ 75% of 2RM 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75% 1 x 15 @ 50% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and listless equals useless. Today: Perform 3 pull-up + 3L, 3R kettlebell row @ (up to) 1/2 BW immediately following each set of *deadlift* (not bench press), and rest reasonably after the three movements are complete. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne

Though output may change, effort should remain at 100% in each and every round.

And finally, “Time under tension”: 5 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing + 10-calorie Airdyne sprint (today, 2 x, with :30 sec. between each- stay on bike... ) + 25 Dowel partial pull-over + 25 calories Airdyne @ cool-down pace Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.

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