A DAY IN THE LIFE PART 4 – TRAINING FOR STRENGTH, HEALTH AND LONGEVITY

Alright! Here we have the final article in this 4 part series. The main focus of this workout is Deadlifts. My goal is 10 Deadlifts at a medium or heavy weight. That’s it! Once I am done with my Deadlifts I work my traps and then do a nice little finisher with the punching bag. Enjoy.

WARM UP

1. Joint Mobility with Y, T, W, L

2. Foam Roller

3. Squat/Pullup 50x

4. Last Man Standing

5. Hard Roll 10x left, 10x right

6. Clean Up – 5 Dips, 10 Swings, 12 reverse hyper x 3

WORKOUT

DEADLIFFT

1. 135 x 5
2. 225 x 3
3. 280 x 3 / x 3
4. 320 x 1

BB TRAP SHRUGS
1. 135 x 6
2. 225 x 6
3. 315 x 6
4. 375 x 4

DB SHRUG
80 x 6, 10 sec rest, 90 x 6, 10 sec rest, 100 x 4

FINISHER – 3 rounds of 100 punches as fast as possible.

And my son informed me that I need to tuck my chin to my shoulder when I punch! Good times… 😉

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