A. Back squats
Beginner: 5,5,5; rest 2 min @22x2
Intermediate: 3,3,3,3 rest 3 min
Advanced: build up to a 1RM, drop 20 lbs, and then do 2 reps x 3 sets
B. Push press
Beginner: 3,3 3,3; rest 2 min
Advanced : go to 1 RM and then drop 20 lbs and do 2 reps x 3 sets; rest 3 min
C. 400 meter run @ 100%
rest 4 min
2 sets
This is how you squat!
Tommy trains with me twice a week. He is a beast under the bar!
Doing the squats instead of the mobility pre-hab. I debated this one since I desperately need to squat a lot more but I also need the pre-hab. After I up it to 3x a week I won't have to flip the coin.
ReplyDeleteI love that video. How awesome is that....
ReplyDelete215lbs for my sets of high bar squats and 115bs for the sets of push presses. Pretty happy with the PP considering a couple of months ago 75lbs would have hurt. Then just ran one 400m at 1:15 and my calves started to seize up. Maybe some magnesium supplements? This has been an issue with me.
ReplyDeleteIt's nice sharing a rack with a guy much stronger than I am. Makes you want to push a bit more. Nice job by everyone at 7pm