Heyday Elite Fitness Blog

The Dude Lifts

Workout of the Day:
A.
Back Squat with a 12:00 clock:
0:00-3:00: 5 Reps @ 75% Each Minute
3:00-6:00: 4 Reps @ 80% Each Minute
6:00-9:00: 3 Reps @ 85% Each Minute
9:00-12:00: 2 Reps @ 90% Each Minute
Then…
B.
3 Rounds for time: (15 min limit)
8 Reps Deadlift (80%1RM, WT to get 3-5 reps)
8 Reps Weighted Pistols, 4 Each Leg (53#, 35#, wt for a tough 4-8reps)
4 Reps Free Standing HSPUs (Sub 3:1 regular HSPUs)
*If you go lighter then increase your reps.

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