Week Four - Day Two - Dynamic Lower Body (Deload)

Tuesday July 5, 2011

Warm up:
Goblet squats x 20
Pumps x 10
run 400m
Mountain Climbers x 20

Workout:

Dynamic Deadlift:

10 sets of 2 reps at 50% of 1 rep max

Supplemental Exercise:

Good Mornings: 3 sets of 8 reps

Accessory Work:

16kg Kettlebell lunges: 4 sets of 12 reps (6 each side)

Planks: 4 sets of 40 second holds

Cashout: Foam rolling and a long bath!
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Matt's "Hepburn Solution" Routine by Mike Mahler

A1) Barbell bench press 8x2

A2) Weighted pull-up 8x2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8x2

Take a full five minute break, and then do the Pump Phase.

A1) Barbell bench press 3x6

A2) Weighted pull-up 3x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3x6

Rest 90 seconds between each set.