HIT Weights Workout (10/10/14)

This video is of a random workout which I do from time to time in-between my core workouts. My average heart rate was 143 bpm and my maximum heart rate was 174 bpm.

This video is of a random workout which I do from time to time in-between my core workouts. My average heart rate was 143 bpm and my maximum heart rate was 174 bpm.

The workout is as follows:

Deadlifts: 120 kg
Press-ups: on handles, feet raised
Pull-ups: body weight – 87.4 kg
Pre-exhaust: dumbell lateral raises/shoulder press: 7.5 kg/32 kg followed by 18 kg
Ab-wheel roll-outs

GENERAL PROTOCOL
1. No warm-up. A standard workout consists of one set of each exercise only, to the specified failure points.
2. Use standardised form: slow, safe and smooth with a two second hold in the fully contracted position where the exercises allow. Barely start, barely stop.
3. No resting between reps during a set, avoid undue acceleration during the negative phase and avoid outroading which includes momentum, jerking, unnecessary movement etc.
4. Breathe with quick, shallow and constant breaths and keep face relaxed.
5. Utilise the rush factor, no rest, approach between exercises. Have everything set up prior to starting the workout.
6. Upon positive failure, continue to fight for the last impossible rep for a maximum of 10 seconds if possible