Monday, November 26, 2012

Workout 11/27: Pulling out the Sledgehammer! / Monday PR

I have always struggled with deadlifts. Ive been one of those oddities where I could squat 10-15% more then deadlifts. Adter i nice warm up of splitting some logs outside, I hit a 400lber on my last strength set today going 5lbs over my squat. Monday PRs always set a great tone to the week. Hit the rower hard today with some speed work. Feeling the posterior chain tightening up for sure right now.
Tomorrow we'll work the flip side:

Warmup: dynamic , foam roll

Strength: 3x3 front squat and press 75%

Workout: On the minute everyminute for 12 minutes:
3 toes to bar
5 rt arm 20lb sledgehammer swings
5 lt arm 20lb sledgehammer swings
7 mountain climbers (each two count as 1 rep)
Penalty: if you don't compete a round count 5 burpees at the end

Cash out: 100 abmat sit-ups


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