Helloooooooo, heavy singles week!

 

 

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, crossgrip, 2-4 min rest)

310 x 5

350 x 3

390 x 3

IMG_5110

notes:  stopped the AMRAP set when my form felt like it was going.  But…. time for something I hadn’t done in months… a Joker set on the deadlifts!

 

Joker Set (belt, crossgrip)

430 x 1

 

notes:  Weight PR!  woohoo!  Not the prettiest rep, but F it.

 

Squats (Romaleos)

warm-up (change weights and go again)

120 x 5
150 x 5
180 x 5

IMG_5120

main assist (90 sec rest, belt)

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

post-workout:  20 min LISS cardio on the bike

 

Then I went for a massage – deep tissue pain on my neck and pecs!  Ouch!

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