Friday 4/26/19
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Friday 4/26/19

Love seeing everyone’s workout on the ‘gram!

https://www.instagram.com/p/BwnL3pMBIxz/

Friday Fun/What I’m Reading: Why I Take All My First Dates to Olive Garden
“I myself am having dinner with a complete stranger I met on the internet, so I skip all the warm-hearted intimacy and jump straight into a terrible stand-up comedy routine. One night I made a pun so bad that a woman actually took out her phone and unmatched me right there at the table. Can you believe my boss did that? she asked at the end of a long story I wasn’t fully listening to. “I wouldn’t put it pasta!” I replied. Date over.”

Warmup

0:00 – 15:00
Dynamic Warmup
Instructor Mobility

15:00 – 20:00
Strength explanation/prep

Strength
25 minutes (20:00 – 45:00)

TEMPO Deadlift: 42X1
Spend FOUR secounds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

3 Deadlifts at 205/155#
20 yd Marching Suitcase Walk R/L (32/24k or heavier, slow pace – 30-45 seconds per arm)
15 Curls
Rest

Level 3

3 Deadlifts at 185/135#
20 yd Marching Suitcase Walk R/L (28/22k or heavier, slow pace – 30-45 seconds per arm)
15 Curls
Rest

Level 2

3 Deadlifts at 165/115#
20 yd Marching Suitcase Walk R/L (24/20k or heavier, slow pace – 30-45 seconds per arm)
15 Curls
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. Since this is the first week, DO NOT go heavier on the barbell (lighter is ok if necessary), but note how difficult/easy it is for you so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can execute each lift, NOT how much weight you can yank off the floor.

Level 1

3 Double Kettlebell Farmer Grip Deadlift
20 yd Marching Suitcase Walk R/L (slow pace – 30-45 seconds per arm)
15 Curls
Rest

Durability
45:00 – 50:00
Workout Prep

50:00 – 60:00

5 Sets for Quality

Levels 2-4
Max Reps -1 Chinups (NO BANDS)
5 High Box Jumps
Rest

Your goal should be to hit the same number of Chinups every set. Rest accordingly.

Level 1
5-8 Box assisted Chinups
5 Max effort BROAD JUMPS
Rest