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


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

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.

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)