October 25, 2017 – Strength

October 25, 2017 – Strength

Let’s keep rolling as we develop some foundational movement patterns – getting us ready for the base phase in a couple weeks. We are going to see more and more structure in the workouts on a weekly basis – hammering the squats, upper and lower pulls, and pressing.

Warmup: 5-10 minutes row/bike/run

Then

3 sets for quality:
30 second side plank right
15 air squats
5 pushups
30 seconds side plank left

A:
Tempo Back squat 5 sets of 5 reps – 3 seconds down, 1 second in the bottom.
Rest 90 seconds between sets

warmup with a 3-4 sets of lighter weight and only a little rest. Work up to a weight you can do for 10-12 reps. Use the same weight for all sets (you can increase if it feels too easy). During your rest work some hip flexor stretches, calf stretches or hamstring.

B.
Three sets of:
Single leg Dumbell Romanian Deadlift x 8 reps each leg
Rest 45 seconds
Pullup x 10 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps – three seconds down
(Dont let that lower back lose contact with the floor)
Rest 45 seconds

C: Mobility (see post from Monday)