No class today due to the holiday weekend. However, even though I’m in Milwaukee, I’ll do something. I’m headed to the workout room to see what they have so I can do something.
They had a nice workout room but I was tired and we ended up doing some swimming so I swam laps – unlike everyone else who decided they would just get in the hot tub instead.
Contentment is not a feeling but a decision.
GENERAL WARM-UP (~15:00)
TIPS
3:00 Row, bike, run, or jump rope at an easy pace
Dynamic Squat Prep
5/5 Duck walks
5/5 Knee to chest walks
5/5 Quad stretch with reach walks
5/5 Over the hurdle walks
5/5 Toy soldiers
3/3 Seated hip rotations
3/3 +half lunge
3/3 +full lunge
3/3 +squat
2 Rounds
30ft/30ft Banded monster walk, lateral only
0:30 Deadbugs
COMPLETE
BACK SQUAT PREP (~5:00)
TIPS
Back Squat Prep (~5:00)
5 Kang squats
5 Back squats with 0:04 pause
5 Back squats
Notes Use the squat racks to practice racking and unracking the bar correctly. Have partners rotate after each movement. It may be beneficial to do a brief review of how to bail with the weight correctly. To modify the back squat today decrease weight and use a box squat for 5 reps.
COMPLETE
STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTINGTIPS HISTORY
Workout (~20:00) In 20:00
Find a 3 rep max back squat
Notes Start with a very lightweight and progress to maximum loads. The load should start to feel challenging at approximately the 10:00 mark. Strive for 3 challenging sets with adequate rest between sets 2-3:00.3 SETSREPSWEIGHT123
Weight
Rx
WORKOUT, PART 2 (~10:00)
TIPS
3 Rounds NOT for time
5/5 Goblet Cossack squat
15 Banded good mornings 0:30 Tuck L-hang
COMPLETE
MINIMAL EQUIPMENT OPTION
TIPS
Part 1
7 Rounds
1:00 Car push
3:00 Rest
*If able to do in a safe area.
Part 2
3 Rounds
1:00 Cossack squats, moderate effort
1:00 V-ups
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