[21-181] KB DEADLIFT, ROWS & BB CURLS
Channel: Dom McStraw
Date: 2021-10-11

Preparation
.
All 1:00 per side.
MG grip.
MG rotators.
Banded tricep stretch.
MG sup trap.
MG bices.
Roll over VSit.
MG hamstrings.
Squat to stand.
. . .
Format
.
KB inspired sustainability session. Going heavy is the option.
. . .
The workout
.
EMOM 32:00
8 rounds of the following;
Min 1: 15x DA KB DL.
Min 2 & 3: 15xSA KB bent row
Min 4: 15x BB bicep curls (alternating narrow and wide grip).
.
At home variation:
Replace with ruck or sandbag.
. . .
Advice & tips
.
Pacing should allow 15x in 0:30 – 0:45 sec, with nominal recovery.
Weights to be challenging for KB.
BB weight moderate to allow squeeze / contractions at top of rep.
. . .
Post session
.
All 1:00 per side.
2:00 MG Biceps.
2:00 MG grip.
. . .


. . .

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