Strength
Deadlift^
1 set of 5 reps
2 sets of 3 reps
3 sets of 2 reps
*Deadstop deadlifts
^Every 2.5 minutes
Workout
3 rounds
30 sec – max calorie bike
*rest as needed between rounds. Minimum 2 min.
Score is total calories from all 3 rounds
**Deadlift rep scheme should look familiar if you did last week’s bench press session. These two movements alternate each week. Have you noticed that? It’s been like that since the first week of July. Well now you know, and you can look back to see how much you’ve been bench pressing over the months, and deadlifting.
We’ll run the clock every 2 min (was 2.5 for bench) and give you some time to build up to that first weight at 5 reps. So even though there are 6 working sets listed, you’ll get in at least 9 sets with the warm up rounds. This will give you time to make sure your form is in check. No pooping dogs today.
And 30 seconds on the Assault bikes. If you’ve never done it before – welcome to the club! It’s fun here!
Take advantage of the rest. For real. Do it.