Deadlifts
5 sets of 4, with a 10 sec hold at the top of each rep
*No mixed or hook grip. These will be a lot lighter than you think.
Floor Press + Floor Wiper
(5+5) x3
4-5 sets
*Do 5 presses, then 5 floor wipers (2-count), and repeat 2 more time. That’s 1 set. You’ll do that 4-5 times.
Mobility and Warm up
Strengths
Deadlifts
5 sets of 4, with a 10 sec hold
at the top of each rep.
*No mixed or hook grip.
85# – 95# – 105# – 115# – 125#
Floor Press + Floor Wiper (65#)
(5+5) ×3
4-5 sets
**Completed 5 sets
Thanks Amanda!!
Deadlifts
5 sets of 4, with a 10 Seconds hold on top!
95#,135#,155#,185#, 205#
Floor Press + Floor Wiper
(5+5) x3
4-5 sets
95# of 4 sets
Mobility and Warm up
Deadlifts
5 sets of 4, with a 10 sec hold
at the top of each rep.
*No mixed or hook grip.
85# -105# x4
Floor Press + Floor Wiper (55#)
(5+5) ×3
4 sets
Thanks Coach Amanda was a nice surprise to see you
DL
5 sets of 4, 10 sec hold, no mix or hook grip
Built up to 130 lbs x 4
Floor Press + Floor Wipers
(5+5) x3
4 sets
55-55-60-65#
Deadlifts
5 sets of 4, with a 10 sec hold at the top of each rep
*No mixed or hook grip.
95-125-135-145-155#… still felt like I could go up
Next time go to 160#
Floor Press + Floor Wiper
(5+5) x3
4-5 sets
*Do 5 presses, then 5 floor wipers (2-count), and repeat 2 more time. That’s 1 set. You’ll do that 4-5 times.
95-105-115-120# (only completed 2 of 3 @ 120#)
Previous score for reference:
Deadlifts
5 sets of 4, with a 10 sec hold at the top of each rep
95-115-130-145-150#
Floor Press + Floor Wiper
(5+5) x3
4-5 sets
115… then realized that was a mistake 🙂 – 3 others sets @ 95#
Deadlifts
5 sets of 4, with a 10 Seconds hold on top!
135-155-165-165-165
Floor Press + Floor Wiper
(5+5) x3
4-5 sets
135-95-95-95
Warm Up & Mobility
Deadlifts
5 sets of 4, with a 10 sec hold
at the top of each rep.
*No mixed or hook grip.
55, 65, 75, 80 x 2
Floor Press + Floor Wiper (35#)
(5+5) ×3
3 sets
I recommend not hurting your Adductor Magnus muscle, as it makes floor wipers harder.
Thanks Coach Amanda, was nice to see you this morning!
@ Home
Deadlifts 5 sets of 4 with 10 sec hold at top of each rep
105-110-115 x3
Floor Press + Floor Wipers
(5+5) x3
5 sets @55#
DL x4 w/ 10sec hold
55/65/75/85/95#
Floor Press & Floor Wipers x3
(5&5)
55/55/60/65#
Strength #1
Deadlift 5 sets of 4 10 seconds at top
95#/135#/145#/155#/185#
Last time 150#
Floor Press/Wiper extravaganza
65#/95#/105#/115# For the last set I got 2 out of 3 full sets in plus 2 presses.
Deadlifts
5 sets of 4, with a 10 sec hold at the top of each rep
*No mixed or hook grip.
95-115-135-145-150 (135 last time)
Floor Press + Floor Wiper
(5+5) x3
4-5 sets
65-75-85-95 (same as last time)