A. Squat; 3 sets of 5 reps- add 5# to last time! If no rack available take wt from the floor and get to your shoulders- 3 sets of 10-15 reps at most you can get up safely. Can sub for deadlift 1 set of 5 reps if needed (add 5-10# to last time!)
B. Strength circuit:
set up a station for each of these types of movements, work for 60s at each one.... 60s rest between each one X 2-3 rounds. Intensity/effort level in the 7-8/10 range.
- Object Carry- moderately heavy and far- example- farmer carry, fireman carry, bear hug walk, zercher walk...
- Stationary upper body pull- example hand over hand sled pulls
- forward drag- example sled drag over shoulder, sled chest press,
- core conditioning- example- sledge hammer, alternating KB swings, partner med-ball toss (not situps)
- light and fast- example- stairs, jog, row...
**I have started making my rounds looking at technique for the lifts and talking about how to keep your workouts safe in the wt room. If I haven't go to you yet you will see me very soon. With this in mind, if you have questions about how to do any lifts (squat/deadlift etc) or are uncomfortable with your technique then forgoe squats with wt or many reps- think of it as skill work and we will hammer through the finer points when I get to you!
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