FRIDAY 5/7/21

julia
Friday, May 7, 2021 - 02:22

WARM-UP

2:00 CARDIO CHOICE

INTO…

4 SETS (8:00 CAP)

10 RING ROWS

:20 TOP OF RING HOLD

7/7 DB DEADLIFTS

10 GOOD MORNINGS

10 STEP-UPS*

*SETS ¾ STEP-UPS CHANGE TO BOX JUMPS

STRENGTH

DEADLIFT*

1X5 @ 70%

1X5 @ 75%

3X5 @ 80%

*BASE PERCENTAGES OFF 5-REP HEAVY

WORKOUT

4 ROUNDS 

5 DEADLIFTS (225/155)(155/105)

10 BOX JUMPS(30/24)(24/20)

-REST 2:00-

4 ROUNDS

5 DEADLIFTS(275/185)(185/125)

10 BOX JUMPS OVERS (24/20)

(SCORE IS TIME)

VIRTUAL PROGRAMMING 5.7

WARM-UP

1:00 CARDIO CHOICE

INTO…

AMRAP X 4 MINUTES

10 SA RUSSIAN DB SWINGS(R)

10 SA RUSSIAN KB SWINGS (L)

5/5 SINGLE DB DEADLIFT

FULL-BODY STRENGTH

3 SETS FOR MAX REPS

1:00 DB SUMO DEADLIFT

1:00 TUCK-UPS

1:00 WALL SIT

-NO ADDITIONAL REST B/T SETS

FULL-BODY SPRINT WORKOUT

E2MOM X 10 MINUTES

10 TUCK JUMPS

20 ALT. DB HANG POWER CLEANS

50 DOUBLE UNDERS

-REST 2:00

E2MOM X 10 MINUTES

10 TUCK JUMPS

20 ALT. DB SNATCH

50 DOUBLE UNDERS

FINISHER

5 SETS(:40 ON / :20 OFF)

LONG PLANK*

*IN THE LONG PLANK, PLACE YOUR ARMS AS FAR IN FRONT OF YOU AS YOU CAN WHILE MAINTAINING AN ACTIVE HOLD.