Phone: (813) 440-8882

Monday October 28th

27
Oct

Monday October 28th

GET THOSE OPEN WORKOUT SCORES SUBMITTED BEFORE 5PM TODAY!!

Warm Up:
3 Rounds
150 Row
10 Air squats
8 Empty Bar Straight Leg Deadlift
8 Empty Bar Good Mornings
8 Broad Jumps

Workout:
Deadlift 2-2-2-2-2-2-2
Rest as needed between sets.
((If your back is still tight from 20.3 you can go through the same sets and percentages with a different movement. Back/Front/Overhead Squat or any of the Presses))
–COACHCES NOTES:If you are comfortable going heavy with this movement keep your sets around 85% or higher of your 1RM. If you are still working on technique or feeling comfortable with the deadlift try to stay around 70% or lower and work technique. DO NOT OUTWORK FORM FOR WEIGHT–

**Optional Accessory Work**:
Side Plank 2x 1 Minute 30seconds
Rest as needed between sets.

AND
ThunderBros
Dumbbell press death sets

EQUIPMENT

  • 3 sets of light-medium DB (e.g., 50, 35, and 25lbs)

SET UP

  • Clean the heaviest DB to the shoulders. Use a neutral grip (palms facing each other).
    • Keep the feet at hip width and legs locked.

EXECUTION

  • Press the DB directly overhead locking the arms and then bring the DB back to the shoulders to complete the rep.
    • Complete as many reps as possible with minimal rest overhead.
    • Once you have reached failure quickly transition to the next heaviest set of DB. Complete as many reps as possible in the same fashion. Finish with a max set of the lightest DB.
    • Rest 2-3 minutes and repeat for a total of 3 rounds.

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