HiiT

Tags:

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 225lb or 65% max
1 x 3 x 255lb or 75% max
1 x 3 x 275lb or 80% max
1 x 3 x 295lb or 85% max
4 x 3 x 315lb or 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

5  rounds on rower
500m sprint (<1:45/500m)
3min recovery row (2:10/500m pace)

Tags:

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x 135lb
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 295lb or 85%
5 x 3 x 315lb or 90%

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

10 rounds Assault Bike

1 min on at 70rpm
1 min recovery at 40 – 45rpm

Tags:

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%
1 x   1 @ 95%
1 x   PR attempt

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

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

Rower

2 x 1000m
3 x   750m
4 x   500m

with 1 minute between each interval.
These rows should be at a faster pace than your 5000m row, but after they are difficult after the hard day on the legs.