Full Body Pull (Upper and Lower Body)
Today, there will be new variations of the deadlift
Station 1: 10 min L
Every 2:30 x 4 Working Sets
T Bar Row (If a client has a back pain he can perform Incline DB Prone Row)
Working Sets:
Working Set 1 – 15 reps – RPE 7
Working Set 2 – 12 reps – RPE 7
Working Set 3 – 10 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X1 (aim for 15+ reps)
Station 2: 10 min L
4 Working Sets
Conventional Deadlift
Warm-up Sets:
Warm-up Set – 6 reps – Easy
Working Sets:
Working Set 1 – 6 reps- RPE 7
Working Set 2 – 5 reps – RPE 7
Working Set 3 – 4 reps – RPE 7
Working Set 4 – 3 reps – RPE 7
Station 3: 10 min L
4 sets
1) 15-25 Zottman Curl
2) 15-25 DB Skull Crusher
- Progression Note: Every other week, the reps will decrease to allow for an increase in weight.
- Loading Note: Perform a few reps of each movement to determine the starting weight. Aim for each set to be to failure.
Station 4: 10 min C
6 ROUNDS (switch arms each round):
• 15/12 cal Bike
• 5 Single Arm Kettlebell Suitcase Deadlift
• 5 Single Arm Kettlebell Clean
• 5 Single Arm Kettlebell Snatch
- Loading Note: This training section will explore some unique kettlebell movements while prioritizing cardiovascular training. Select a weight that allows you to perform each movement unbroken but is challenging enough to force you to focus.
