Strength Day
Front Squat
5 x 5
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
3 - 5 Burpees
10 Deadlifts (Empty Bar, Kettlebell, Dumbbell, or PVC)
10 Lunges
10 Sit Ups
Specific Warm Up
As we always do with our strength days, we want to spend the specific warm up getting the strength movement ready. This means spending at least 1 set of 10 reps with an empty barbell, working towards PERFECT form. Then, for today, take 3-5 sets of ~3 reps to gradually add weight to the bar (or dumbbells) until you are at a challenging weight for the 5 x 5.
Workout of the Day
Strength Day
Barbell Version:
5 x 5
Dumbbell Version:
3-5 Sets, resting as long as needed between each set:
Then…
5x - 1 Tempo Squat (:03 Down) + 1 Regular Squat
Then…
5 Jump Squats
*I know this looks complicated, but just watch the demo video. It’s simpler than it looks!
Workout Notes
Strength Day! As noted in the specific warm up, the goal of a Strength Day is always to give everything you’ve got to the lift or lifts, resting as long as you need between each set, so that each set is extremely challenging but technically sound.
For Barbell folks, this day is simple. However, if you do not dig Front Squats, you can feel free to swap in Back Squat or even Overhead Squats. As long as we stay in the squatting motor pattern today, we’re good!
For dumbbell folks, you have a couple of options. First, the dumbbells you have at home may be challenging enough for you to do 5 sets of 5 and be good to go. If that’s you, good stuff! Get after it! If you only have dumbbells that are too light to make that challenging, try Dumbbell Squat Complex #2 and that should light you up pretty good. Make sure you squeeze everything and gain as much time under tension as possible!
Optional Accessory Work
Do 3 sets of 5 reps of any one or two of the following movements:
Glute Bridges (Double or Single Leg)
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of PVC Front Rack Stretch on Each Arm
Σχόλια