Tuesday, December 21st, 2021

WL warm up

2 Sets:

10 Toe Touch + Jump

10 Soldier Kicks

10 Up-Downs

10 Staggered-Stance Good Mornings / ea. Leg (45/35#)

1 Set:

:30 Row

5 Deadlift (45/35#)

:30 Row

5 Deadlift (add 10-45# to each side of thbar)

:30 Row

5 Deadlift (add 10-45# to each side of the bar)

:30 Row

3 Deadlift (add 10-45# to each side of the bar)

:30 Row

3 Deadlift (at or close to your starting weight)

LIFT A

5 Sets For Load:

3 Clean Grip Deadlift with :05 sec Negative

LIFT B

5 Sets:

10 Bulgarian Split Squats / ea. Leg

20 Banded Hamstring Curls

15 DB Side Bends (Heavy) / ea. Side

• If possible, increase weight across sets as long as you can maintain unbroken reps in each set.

• Use a pair of DB’s to load the split squats.