Fri Sep 5 Powerlifting Day

Move

1a) 5 x 5 Dumbbell front Squats

1b) 5 x 10 Goblet Reverse Lunges

1c) 3 x 10 Dumbbell Deadlifts

2) For Max Calories:

3 Minute Row, 3 Minute Bike
2 Minute Row, 2 Minute Bike
1 Minute Row, 1 Minute Bike

Train

1a) Back Squats: 5 x 8 @ 65%

1b) Back Rack Reverse Lunges:
4 x 8/8 (L/R) @ 30-40% of 1RM BS

1c) Tempo Dumbbell RDLs @ 2020:
30s on, 1:30 off, 3 rounds for max reps

2) “Die-athlon”
For Max Calories:

3 Minute Row, 3 Minute Bike
2 Minute Row, 2 Minute Bike
1 Minute Row, 1 Minute Bike

Stimulus

1a, b, c) Stick to the percentages the best you can as they may not feel as challenging as you are used to. Goal is on quality reps as there is a lot of total volume here. Tempo of 2020 means 2s lowering, 0s pause at the bottom, 2s up, 0s pause at the top. Weight should be challenging enough that it’s difficult to maintain reps across the three sets.

2) Work hard and build up on working harder as you approach the shorter times. Goal is total calories.