May 5th, 2019

Part A and B repeat each week. Track these metrics for progress

A. Back Squats
2 sets of 8-10 reps @ 90% of weight for 12+ reps

B. Rear-Foot Elevated Split Squats (see video demo)
1 x 12-15 (BW only)
1 x 10-12 (super light weight)
1 x 8-10 @  90% of weight for 12+ reps
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

C. Goblet Squats
10 Reps EMOM x 6 min @ 70-80% weight you would normally choose for this drill

D. 3 Rounds of moderate/sustainable movement:
All movements completed at about 70-80% effort level

300m Row
30 Reverse Crunches (see video demo)
30 Walking Lunge Steps (super light or no weight)
30-second Plank on Rings or TRX

 

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