5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift
5x155
5x195
5x235
Training Max: 387
2023 VAULT 20: "OSIRIS"
SHIFT Version
6 Rounds
1 Minute Continuous Movement
8 Push Up + Taps
12 Alternating Unweighted Lunge
Score: Total Time
Goal: 13-18 Minutes
Time: 13:05.
Row: 6:00. 1565m, 1:55.0/500m
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2355m, 2:07.3/500m
Monday, November 20, 2023
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