[WotD] Monday, March 16


After Hours:
Velocity Diet Workout #11
Total Reps per move = 40
Load = “Intermediate” (8-9 RM)
35 sec rest between sets

– Deadlift – 290# (160# + 2×36# KB on bar + 54# KB on belt) – 12/8/5/5/5/5
– Decline Dumbbell Bench Press – 2×65# DB – 10/10/7/6/7
– Pull-Up – 36# KB on belt – 6/4/5/5/5/3/3/4/3/2
– Hand Walkout (from toes) – 10/10/10/10

Total time: 42:30
Calories: 433

Followed by:
– 45m Farmer’s Walk – 2×36# KB

Q: “What is a Farmer’s Walk?”

A: “Pick up heavy shit in each hand. Carry it until your hands fall off.” Works your grip, your shoulders, and everything that stabilizes you while you walk while carrying heavy shit.

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