AA-WL 034

 

3 miles Bike under 10min

Pace 3"20/mile --> resistance level 10-12

 

Bench Press: PYRAMID --> try to find a spotter to keep you safe

10 x light

8 x a bit heavier

6 x medium heavy

4 x very challenging

2 x Heavy but not risky

4 x very challenging

6 x medium heavy

8 x a bit lighter

10 x light

Example: with a max 1 rep at 220 lbs

10 x 120 - 8 x 140 - 6x 160 - 4 x 180 - 2 x 200

  

Deadlift: PYRAMID

10 x light

8 x a bit heavier

6 x medium heavy

4 x very challenging

2 x Heavy but not risky

4 x very challenging

6 x medium heavy

8 x a bit lighter

10 x light

Example: with a max 1 rep at 280 lbs

10 x 185 - 8 x 205 - 6x 225 - 4 x 245 - 2 x 265

Email me your Heaviest 2 reps on the Bench and Deadlift!