Row 45 minutes
10,548m, 2:07.9/500m
5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x255
3x290
7x325
Training Max: 360
Tuesday 04/04/2023
SHIFT Version
3 Rounds
20 Single Dumbbell Bent Over Row
1 Minute Continuous Movement
Rest 30 Seconds
20 Single Dumbbell Shoulder Press
1 Minute Continuous Movement
Rest 30 Seconds
Suggestions
Men: 25-40# DB
Women: 15-25# DB
Goal: 12-15 Minutes
Scaled: 40 lb. Dumbbell, Row
Time: 13:11
Row: 1561m, 1:55.3/500m
Warm-up 10 minute row: 2334m, 2:08.5/500m
Monday, April 3, 2023
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