Wednesday November 5th

Wednesday

A. Every 2:00 x 5 sets (week 2 of 3)

5 Deadlifts

Note: These should be between about 65-70%, but more important than the exact % is that you try to go a little bit heavier each week. The focus should be on maintaining perfect position and control, that means a controlled descent and minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most.

B. 17 min AMRAP

10 Devil Press (50,35)

30/25 Cal Row

20 Dumbbell Box Step-overs (24/20) (2 Dumbbells 50,35)

30/25 Cal Row

30 Dumbbell Bench Press (50,35)

30/25 Cal Row

Score is total round and reps! If you do not get all the way through one round, enter 0 + the total number of reps completed. Each calorie counts as 1 rep.