Just Work (Daily Workouts – 050526)
Before Getting Started
05/05/26
Just Work
| 1A | KB Swings | 2 x 8 |
| 1B | DB RDL | 2 x 8 |
| 2 | Hang Clean | 3 @ 60% |
| 2 x 3 @ 70% | ||
| 2 x 3 @ 75% | ||
| 3 | Bench Press* | 5 @ 60% |
| 5 @ 65% | ||
| 3 x 5 @ 70% | ||
| 4A | Hyperextensions | 3 x 12 |
| 4B | DB Lateral Lunge | 3 x 5e |
| 5A | DB Shrug | 3 x 12 |
| 5B | Single Arm Farmer Walk | 3 x 25yd ea |
*4 second eccentric. 1 second pause at bottom
Coach’s Notes
Let’s talk about the elephant in the room first. Yes, we did a lot of Deadlifts in yesterday’s workout and yes, we’re all still a little (or maybe a lot) sore.
However, I wanted to get in a little more high-quality lower body work in today. So, yes, there is a bit of lower body work but it is on the lighter side.
Hang Cleans are low volume and only work up to 75%. Hypers can be just bodyweight only. The rest – Bench, Rows, Shrugs – is all upper-body.
Believe it or not, this workout is actually going to help us work through some of this soreness from yesterday.
Finally – don’t overlook the 4 second eccentric and 1 second pause on Bench Press. That’s a four count as you lower the body, 1 second pause at bottom (pause NOT relax) and then driving back up.
