Author Archives: Steph Vermeychuk

Happy Birthday, Kane! 🎉

*Loki Complex: 1 deadlift + 1 power clean + 1 squat clean unbroken (unbroken=w/o taking hands off barbell)

For today’s Partner Workout, the row and DU’s will be completed simultaneously; partners switch once both are done with their work. Divide the rest of the work as desired.

Notes for the Strength portion of today’s workout: *Every 2 minutes, you’ll do both RDL’s and pull-ups, and then rest the remainder of the 2 min. **2 DB’s or KB’s. AHAP. ***Band as needed. Or CHALLENGING ring rows.

For these deadlifts today, the 2nd wave will be heavier than the first, and we’re going to aim to end at 80-85% of your 1RM. The waves should look *approximately* like this. ⬇️ Wave 1: 65-70-75% Wave 2: 70-75-80% You can go a bit heavier if you’re feeling good. 💪🏼