28. Januar 2025
Jan.
28
2 ROUNDS
5 Jefferson Curls
5/5 Sciatic Nerve Flosses
10 PVC Banded Deadlifts
1:00 EZ Bike
Into…
2 ROUNDS
5/5 Staggered Stance Good Mornings*
5 Cat/Cows
5 Empty Barbell RDLs
:30 Bike Sprint
*Option for staggered stance empty BB Deadlifts
60-30-15*
Cal Bike
20-10-5
Deadlifts (315/205)
*Alt. Cals: 50-25-12.
(Score is Time)
KG BB: (143/93)
50-25-12*
Cal Bike
20-10-5
Deadlifts (205/145)
*Alt. Cals: 40-20-10.
(Score is Time)
KG BB: (93/65)
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.
(No Measure)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‚Down Portion‘
2nd Number is ‚Down Position‘
3rd Number is ‚Up Portion‘
4th Number is ‚Up Position‘
(Score is Weight)
Week 4 of 7
Strength | Tempo Cycle