This workout hits the hinge and press pattern from a couple of different angles, finishing with a bit of single-leg and single-arm work fo balance and stability.

Deadlift variation 20X1
3 sets of 8 reps to warm up to a tough set for 8 reps. Then…
8, 8, 8+ reps, 90-seconds rest between sets
*In this workout, you’ll perform 3 heavy sets of 8 reps. After each set, if you feel like you could have performed more than 2 additional reps, you’ll add weight. In the third and final set, you’ll perform as many reps as possible.

4 sets:
10 barbell hip thrusts, no rest
10 deficit push-ups, 1-2 minutes rest between sets

3 sets:
8-12 dips, no rest
6 reps per leg, weighted single-leg box step-up, 60-seconds rest
*Use a box that is roughly the height of your knee

5 sets:
100-foot single-arm overhead carry (right), no rest
100-foot single-arm overhead carry (left), 60-seconds rest

Posted by Jeremy Meredith

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