Warm-up - 3 rounds  (rest 90 sec between each round)

20 Aussie pullups 
20 v-twists 15/20
20 lat pull downs 5/9
20 situps

Workout: 5 rounds (no rest)

8-12 unilateral DB row R AHAP
150 m arms only row
8-12 unilateral DB row L AHAP
150 m arms only row

Post weights used per round.


Daily Extras - 

- Ladies complete 75 PERFECTLY strict pushups
- Gents complete 100 PERFECTLY strict pushups


Workout Notes: 

  • Stay flexible with the number of Aussies you do today. It's just a warm up. If you typically get sore arms from these, stay below 50 total. Less if you're new. Take plenty of rest between warm-up sets. 90-120 seconds suggested.
  • Take no rests between rounds of the workout. It'll be interesting to see the difference between the weights posted for set #1 vs. set #5. 
  • Remember this suggestion? "It'll be interesting to see the difference in weights posted between this workout and the NEXT time we do this one, which is the point." 
  • Having a hard time doing those pushups (daily extras) using STRICT form? Try one knee pushups
  • I like to brace myself on a bench with one hand while I do bent rows with the other hand. That'll help those of you who's backs feel a little smoked from yesterday's bent rows. 

 I've always thought if you walk away from dead lift day with bloody shins, you did it RIGHT!  Thx for the pic Jesse!

I've always thought if you walk away from dead lift day with bloody shins, you did it RIGHT!  Thx for the pic Jesse!


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