Farmgirlfit

The Grind

Dec 5th Friday

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 For Deadlifts today, ideally all 4 sets of 2 are done at the same weight (~90-95% 1RM). We have our 1RM test on Monday... you’ve got 72 hours to recover! Today should give you an idea of where to aim for your 1RM.

Deadlifts

Level 1
4x2 @ 90-95% 1RM

For Quality

Level 1
A) 3-4 Sets6 DB Seated OH Press10 Half Kneeling Horizontal Chops (Per side)B) 3-4 Sets6 Landmine Lateral Lunges (Per side)0:30 SA OH March (Per side) C) 3 Rounds Finisher0:30 Max Effort Plyometric2:00 REST

Up to 10#

Up to 35#

Up to 10#

G2OH or KB Swings

12/15#

45#

12/15#

Coach provides options

20#

50#

18/20#

Coach provides options

25#+

55#+

25/26#

Coach provides options