GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Deadlifts and HSPU

December 12, 2018

Todays workout progressively gets heavier and more skillful throughout the workout. Each set the barbell will get heavier and the HSPU will have a bigger deficit to push from. This will draw out some holes in some of y'alls fitness game. Will you be able to move the barbell and move efficiently on the HSPU or will one have to suffer so you can attack the next and not get stuck. Attack your weaknesses today folks!

 

1. Warm-up (should be around 15:00)
5;00 bike, run, or row
-then-
3 rounds
15 banded good morning
10 alternating single leg deadlift (light)
5 yoga push-ups
20 second bar hang (supinated hand grip)

 

2. Workout
For Time:
30 Deadlifts, 185/125
30 HSPU
Rest 2:00
20 deadlifts, 225/155
20 Defecit HSPU, 3",2"
rest 2:00
10 deadlifts, 275/185
10 Deficit HSPU, 6",4"
***Time cap 15:00***

 

3. Cool-down
5:00 walk

 

4. Accessory
Every 3:00x5
Max L-sit Hold

Get after it today everybody! Don't let today be just another day.

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