B-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 150 lbs

10 x 100 - 8 x 110 - 6x 120 - 4 x 130 - 2 x 140

  

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 220 lbs

10 x 135 - 8 x 155 - 6x 185 - 4 x 195 - 2 x 215

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