good morning

WEEK 15 - DEADLIFT

PT client, and soon to be powerlifter, Sue making some huge gains in such a short time! Check out her IG account @coolcreaturesart for some amazing portraits of pets! If you want a portrait hit her up!

PT client, and soon to be powerlifter, Sue making some huge gains in such a short time! Check out her IG account @coolcreaturesart for some amazing portraits of pets! If you want a portrait hit her up!

Deadlift 2x1-2 @ 97.5%
OR
Deadlift 5x5 @ 70 - 75%

MERCURY I

AMRAP 10 minutes
250m row
20m walking lunge
10 banded good mornings
10 banded squats

MERCURY II

AMRAP 10 minutes
250m row
20m walking lunge
10 good mornings
10 squats

WEEK 6 - DEADLIFT

Julianne, Franklin (supervising), Andrew, Jo, and Brandi with some lunges and squats

Julianne, Franklin (supervising), Andrew, Jo, and Brandi with some lunges and squats

Pause deadlift 4x4 @ 75%
Then
Deadlift 2x6 @ 75%

MERCURY I

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

MERCURY II

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

MERCURY III

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

WEEK 6 - DEADLIFT

Clint and Paul with some shoulder shockers

Clint and Paul with some shoulder shockers

Deadlift 4x6 @ 75%

Good mornings 3x10 @ 20% deadlift

For time:
50 double unders
12 deadlifts @ 30%
50 squats
9 deadlifts
50 KB swings
6 deadlifts
50 squats
3 deadlifts
50 double unders

If Your Doctor Doesn't Work Out, It's Time For A New One

WEEK 5 - DEADLIFT

Paul, Taylor, Kelsi, and Michele with some banded rotations during yesterday's ab circuit

Paul, Taylor, Kelsi, and Michele with some banded rotations during yesterday's ab circuit

Deadlift 5x6 @ 70%

Good mornings 3x10 @ 20% deadlift

4 - 5 rounds (12 minute cap)
10 thrusters @ 20% deadlift
100m sprint
10 DB front squats
10 DB side bends

Soft Drinks And Disease

WEEK 4 - DEADLIFT

Jamie, Lori, Jan, and Rob with some fretless air dyne action last night

Jamie, Lori, Jan, and Rob with some fretless air dyne action last night

Deadlift 5x8 @ 65%

Good mornings 4x10 @ 20% deadlift

AMRAP 5 minutes
10 KB deadlifts
10 KB swings
10 KB glute bridges
Rest 2 minutes

4 rounds (7 min cap)
10 deadlifts @ 40%
40m sprint
100m row sprint
40m sprint

Should You Take Melatonin For Insomnia?

WEEK 2 - DEADLIFT

Some of the 17:45 crew during last night's ab circuit

Some of the 17:45 crew during last night's ab circuit

FRIDAY APRIL 07/17

Deadlift 5x12 @ 55%

Good mornings 4x10 @ 20% deadlift

4 rounds
AMRAP 3 minutes (increasing the weight each round)
DB clean
DB thruster
DB lunge (one leg)
DB lunge (other leg)
Rest 1 minute (at the end of the 3 minute round)

The 10 Dumbest Motivational Sayings