This workout will totally blast your body for one week. It's loosely based on a CrossFit challenge, so if it looks a bit familiar it may be. The goal is simple: lift 16 tons (or more) per workout, three workouts a week, focusing on the major powerlifting lifts of deadlift, bench, and squat with supporting muscle groups as well.
Day 1: Deadlift and Traps
Sample Workout: Deadlift 10 sets, 225x10 = 22500 lbs
Barbell Shrug 10 sets 225x5 = 11250 lbs
Total Weight 33750 lbs, 16.75 tons
Day 2: Bench Press and Triceps
Sample workout: Bench Press 10 sets, 225x10 = 22500 lbs
Tricep Cable Pushdown 10 sets, 100x10 = 10000 lbs
Total Weight 32500 lbs, 16.25 tons
Day 3: Squat and Calves
Sample workout: Squat: 10 sets, 225x10 = 22500 lbs
Seated Calf Raises 10 sets, 100x10 = 10000 lbs
Total Weight 32500 lbs, 16.25 tons
Oh yeah, and did I mention that this is a timed challenge? Your goal is to complete this workout with two people in under 90 minutes! Yes, that means that this will be a cardio push as well kiddies...
If you aren't able to complete the challenge with 225, don't worry: it's completely scalable! Just track the math and make sure your total weight is over the 16 ton goal line. It works whether you're lifting 135 or 405. Just keep in mind that safety is and will always be the most important goal - if you start to feel ill, take a break and get some air and water!
Remember this is a one week challenge, solely intended to give you a different take on your normal workout or a good gap workout to bridge the end of one routine and the start of another. Enjoy!
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