October 4, 2021 | Category: Home Workouts
“Max Reps” to RPE-9ish, don’t go to failure but close.
- DB Press
- Suitcase Deadlift
then 1/2 those reps Every minute on the minute.
This is a tough one to figure out, but if you get it right, it’s incredibly effective.
Every person might have a different range of weights, but you need to test your weight first. It will look like this…
Say I have only 20# dumbbells I will use both of those dumbbells and do as many squats as possible in the rack position. I will go close to failure. Say I can get 20 reps in with 2-20# dumbbells, from that point on I will do 10 reps.
Say I get 25 pushups in my test, then I will do 13 reps every time during the workout
Say I get 16 reps in my test I will do 8 reps every time during the workout
In suitcase deadlift I get 30 reps, then I will do 15 every time I do the suitcase deadlifts
My workout would look like this
Min 1- 10 Squats
Min 2- 13 pushups
Min 3- 8 DB Press
Min 4- 15 Suitcase Deadlifts
10 Split Squats
10 Plank Row
10 Single Leg Deads
10 Steps Ups
10 Side Plank Row
ABS: 4 Rounds
:30 Heel Raise
:30 MT Climbers