This morning we have HIIT on IG LIVE with Mots of Muscle!

Sunday morning at 10am we have Yoga with Ivan on Zoom

Sunday afternoon at 1pm we have Cooking with Dave Live on Instagram!

SESSION for Saturday 4/25/2020


for time:
20 deadlifts, 1 bent over row
19 DL, 2 BOR
18 DL, 3 BOR

3 DL, 18 BOR
2 DL, 19 BOR
1 DL, 20 BOR

Every round makes a total of 21 reps. The weight should be light. Rx would be 43/29/20kg.

2nd Serving- Need More Work? (Endurance-Bias)

The interval workouts build speed, but this workout will improve your stamina to run faster more efficiently. The key is to run at the right effort (your “red line”) so you can raise your threshold—the point at which your body shifts to using more glycogen for energy.

Run this workout once per week and at least two days away from the interval run. If you are new to running speed workouts, alternate this workout with the interval workout every other week so you are running one hard workout per week. Take note of your pace as you progress, as you will cover the mile more quickly as you improve.

Walk two to three minutes to pre-warm your body.

Run 10 minutes at an easy effort to warm up.

Repeat three times:

Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, A.K.A. your red line).

Follow with walking two minutes to catch your breath and recover (take more time if needed.)

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps

READ: Seattle Will Close 6 More Miles of Streets – The Seattle Times
WATCH: A two-week ab challenge is coming Monday!

2 replies
  1. Kaia
    Kaia says:

    29:01 with 2 X 25# dumbbells. Had to break down the BOR sets pretty aggressively at the end. My working weight sure felt a lot lighter at the beginning. I can’t imagine why… 🤔

  2. Moonboots
    Moonboots says:

    25:46 with 33kg barbell. The last few sets of bent over rows were broken into tiny sets of 3-6… my lats and scaps were jelly!

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