Friday’s workout of the day will be a strength workout, only 2 exercises will be used. The deadlift and the military press.
Pick a weight that you can do for 10 reps. We will use that weight for the final work set. For the 2 warm-up sets use 50% of that weight for the first one and then 75% of it for the second one. We will then only do 7 reps with it.
Deadlift
1 set of 7 reps (warmup with 50% of the 10RM)
1 set of 7 reps (warmup with 75% of the 10RM)
1 set of 7 reps (work set with 100% of the 10RM)
Military press
1 set of 7 reps (warmup with 50% of the 10RM)
1 set of 7 reps (warmup with 75% of the 10RM)
1 set of 7 reps (work set with 100% of the 10RM)
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