After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals.
Strength
Deadlifts
1 x 10 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%
Back Squats
2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 135lb
1 x 3 x 65% max
1 x 3 x 75% max
1 x 3 x 80% max
1 x 3 x 85% max
4 x 3 x 90% max
Lunges
2 x 6 @ 45lb (used the bumpers from the squat)
2 x 6 @ 90lb (used 2 bumpers from the squat)
1 x 6 @ 45lb bar overhead
1 x 6 @ 75lb bar overhead
4 x 6 @ 95lb bar overhead
Cardio
4 rounds on rower
2.5 min (<1:50/500m pace)
4 min recovery row (2:10/500m pace)
Tags: HiiT,
Rowing,
Strength