Thursday will be a strength day. The workout of the day will consist of BB Dead-lifts and AB leg lifts. Each exercise will also have a static hold component.
Deadlift (5 sets x 3 reps)
1 set x 3 reps 43#
1 set x 3 reps 53#
1 set x 3 reps 63#
1 set x 3 reps 73#
1 set x 3 reps 83#
Rest 1-2 minutes between sets
On the last rep hold the top position of the dead-lift for 10-30 seconds.
Ab leg lifts (on floor)
Before doing the leg lifts–Perform either an L-sit or hold your feet 6 inches off the floor, for 10 seconds.
3 sets of 5 reps
Sometime later in the day do 20 seconds of jumping jacks, 20 seconds of rest and then 20 more seconds of jumping jacks for a total of 1 minute. This is what I call (20³).
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