29

Mar

# Strength Day

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

*No mixed or hook grip. These will be a lot lighter than you think.

Floor Press + Floor Wiper

(5+5) x3

4-5 sets

*Do 5 presses, then 5 floor wipers (2-count), and repeat 2 more time. That’s 1 set. You’ll do that 4-5 times.

Warmup & Mobility

DL – 5 Sets of 4, 10 Sec hold at the top

55, 65, 75, 85, 95

Floor press + Floor Wipers

(5+5) x 3

4 Sets @ 55#

These really fogged up my glasses!!

Thanks Ingrid.

Warmup & Mobility

Dead Lift – 5 Sets of 4, 10 Sec hold at the top

65#, 75#, 95#, 105# x 2 sets

Floor press + Floor Wipers

(5+5) x 3

5 Sets @ 55#

Thanks Ingrid.

DLs

115-125-135-145-150 (failed last rep – bar fell out of my hands)

FP+FW

95# for 4 sets

Crazy how hard the third set got.

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

55, 55 ,55 ,65,75

Floor Press + Floor Wiper

(5+5) x3

4 sets at 40lbs

*Do 5 presses, then 5 floor wipers (2-count), and repeat 2 more time. That’s 1 set. You’ll do that 4-5 times.

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

115-125-135-145-155#

Floor Press + Floor Wiper

(5+5) x3

75-85-95-105

Deadlifts 5 sets of 4, with a 10 sec hold at the top of each rep: 65-75-85-105-105# (oops! morning math)

Floor Press + Floor Wiper

(5+5) x3: 40-45-55# all unbroken sets

Thanks Julia!

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

*No mixed or hook grip. These will be a lot lighter than you think.

95-115-130-145-150#

Floor Press + Floor Wiper

(5+5) x3

4-5 sets

115… then realized that was a mistake 🙂 – 3 others sets @ 95#

Yeah Ana!!!

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

105, 125, 125, 125, 125

Floor Press + Floor Wiper

(5+5) x3

4-5 sets

85,75,75,75

Deadlifts

5 sets of 4, with a 10 sec hold at the top

95-115-135-155-185

Floor Press + Floor Wiper

(5+5) x3

75-85-95-100

Thanks Kevin!

DL 5sets of 4/ 10sec hold @ top

55/60/65/75/85#

Floor Press & Floor wiper

4sets (5+5) ×3

55/60/60/60#

* tougher than appeared

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

115#,120#,135#,145#,150#

Floor Press + Floor Wiper

(5+5) x3

4-5 sets

65#,75#,95#,95#

DLs

115-125-135-145-165

FP+FW

95# for 4 sets

Starting with 2nd set I had to drop the bar for a quick shake then go a few times.

So next time ill do this with 80#

Merci Ingrid!

Deadlifts

5 sets of 4, with a 10 sec hold at the top

35, 55, 85, 85, 95

Floor Press + Floor Wiper

(5+5) x3

3 sets @ 35#

1 set @ 50#

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

95#/115#/135#/145#/150#

Floor Press + Floor Wiper

(5+5) x3

4-5 sets

65#/75#/85#/100#

Might squeeze a 20 min row in. Stay tuned

20 min row. 5076. First quarter easy. Middle medium and medium high effort at end.

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

75-85-105-115-135

Floor Press + Floor Wiper

(5+5) x3

65-75-85-95

Deadlifts

135-145-155-165-175

Floor press+floor wipers

4 sets at 95#

Warmup & Mobility

Dead Lift – 5 Sets of 4, 10 Sec hold at the top

75,85,105,105,105#

Floor press + Floor Wipers

(5+5) x 3

4 Sets @ 55#

Deadlifts

55# warm up

65 – 70 – 75 – 80 – 85

Floor Press + Floor Wiper

(5+5) x3

40 – 45 -45

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

95-96-115-115-125

Floor Press + Floor Wiper

(5+5) x3

65-75

Deadlifts

5 sets of 4, with a 10 sec hold at the top of each rep

85-105-115-125-135# (I think a couple of these were hook grip as it is habit)

Floor Press + Floor Wiper

(5+5) x3

55-60-60-60# shoulder 🙁