warm-up Defranco Agile 8

Deadlifts (no straps)

warm-up (only enough rest to change weights, double overhand)

165 x 5
205 x 5
245 x 5

main (belt, 2-5 min rest)

285 x 3 (double overhand)
330 x 3 (crossgrip)
370 x 5 (c)

 

notes:  this workout took a horrible turn when gym employee came up to me and told me to put on shoes.  I didn’t want to be kicked out and I didn’t want to nix the workout, so I did the deadlifts in my runners.  After the last set, I felt like I had pulled my glute-ham tie-in on the right side, it sucked 😦

Squats (Romaleos)

warm-up (change weights and go again)

120 x 5
150 x 5
180 x 5

main assist (90 sec rest, belt)

240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

post-workout:  10 min LISS cardio

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