Workout: 29 October 2024

Gym Workout

Warm up:

1. 21 Empty barbell front squats
2. 18 Empty barbell strict press / shoulder press
3. 15 Pull-ups / Jumping pull-ups
4. 12 Slow back extensions / supermans
5. 9 Light weight deadlifts

Workout:

1. Complete 3 sets of 3 deadlifts starting at ~70% of 1-rep max and increasing if able
2. Strength conditioning:
   4 Rounds for quality:
   -4 Front Squats at 70% 1-rep max
   -6 Reps of Bench press at 80-85% of 1-rep max
   -8 Reps of Bent over barbell row heavy
   -10 Slow and controlled pull-ups with a 3 second decent (alternative: same with a jumping pull-up)

At Home Workout

1. 3 Sets for quality: slow and controlled pull-ups (10-12 reps) 3 second decent delay (can perform jumping pull-ups, or banded pull-ups)
2. 2 sets of the following as fast as possible (try to beat your time from 14 May):
   – 100 Double-unders (or 120 single jump rope rotations)
   – 50 Lunges
   – 30 Body weight rows / inverted rows
   – 20 Jumping lunges
   – 10 HSPUs(alternative: Pike-box hspu, use a bench or table if no box; or clapping push-ups)