Day 3
A. Tempo Defecit deadlift 4-5 reps 5 seconds up 3 seconds Down 1 Second Pause x5 Rest 3 minutes
A. Tempo Defecit deadlift 4-5 reps 5 seconds up 3 seconds Down 1 Second Pause x5 Rest 3 minutes
275 x5
295 x5
295 x4
295 x5
295 x5
Rounding back a lot at the end.
Left side of low back is very tight
B. Seated good Mornings 14-16 x5 Rest 2 minutes
115 x14
115 x14
115 x14
115 x14
115 x15
C. Glute Ham Raises 8-10 x5 Rest 2 minutes
8, 8, 8, 8, 8
These are very hard.
+
4 Rounds For Time
Row 500M
20 Box Jumps 20"
4 Rounds For Time
Row 500M
20 Box Jumps 20"
Calf cramped on 3 round. Then I really slowed down. Until then, row was at about 1:47 and bj's were fast. Love 20" bj's
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