Workout
2000m Row @ 80% of PR pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
4×4 DL @ 315#
rest 3 min between sets
Then:
1×2 DL @ 350#
rest 3 min between sets
Then:
1x DL @ 385#
Then:
1×8 DL @ 315#
Then:
Cool Down

Participant: Ari, DL ORT/MAG Protocol

 

 

Workout
6 way BB Complex
DL+
Row+
Hang Clean+
FRSQ+
Push Press+
Back Squat+
Push up
3 sets
Then:
Work up to a heavy DL
Then:
5×2 Dl @ 80-85% 1RM
chase it with 5x Broad Jumps
rest 3 min between sets
Then:
Work up to a heavy KB Press
Then:
8x(20/10) Row
Then:
Cool Down

Participant: Nicci, John, Christine, John, DL, Press, Row

 

2014011395111753Getting closer to the goal, Ari is almost done with his ORT/MAG Deadlift cycle.  Soon it will be time to test his 1RM.