10.4-10.7.16

Today we're beginning the 40 day Squat Challenge!  You will be squatting every day, 5-6 days a week, until thanksgiving!  There will be less volume but be prepared for initial soreness.  We will be alternating between different squat variations.

  1. Warmup: 3x
  2. HUG Hip Mobility Drill
  3. Sumo Squat with KB 10x
  4. Back Squat- Low Bar: work up from empty bar to a comfortable 2RM (not grinding, 2 clean reps with good form as heavy as you can before form breaks down)
  5. Take about 20% off the bar.  Do 2 sets of 5.
  6. Bench Press: After 3-4 warmup sets, do 3x5 at about 75% 1RM.
  7. 5x10 Sitting Leg Levers*
  8. Grind: 
  9. 10x
    1 Minute suicide sprint
    1 Minute Rest

*Sitting Leg Levers- sit with legs flat in front of you on floor.  Put hands (palms or at least fingertips) on floor at or past your knees.  Keeping your legs straight, lift your heels off the ground.
 

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DAY 2
Warm-Up:
3x :
HAM Hip Mobility Drill
10 KB Swings

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  1. Front Squats.  Warm up from about 40% max to a solid 2RM.  
  2. Take about 20% off the bar.  Do 2 sets of 5.
  3. Deadlift: Repeat step 1.
  4. Take about 20% off the bar. Do 2 sets of 3.  
  5. 20 Minutes Low Impact Cardio

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DAY 3

Warm-Up:
3x
HUG Hip Mobility Drill
2 Pistols per leg

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  1. Back Squat- High Bar: Warm up from about 40% to a solid 2RM.
  2. Take about 20% off.  Do 2x5.
  3. Military Press: Warm up from an empty bar to your working weight.
  4. Military Press: 5x5 at working weight. Do pull-ups between all rounds.
  5. 100 Flutterkicks, 4 Count.
  6. Grind: 10x
    1 Minute Suicide Sprint OR Sled Push/Pull
    1 Minute Rest

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DAY 4

Warm-Up:
3x
HUG Hip Mobility Drill
2 Pistols per leg

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  1. Front Squat: Warm up from about 40% to a solid 2RM.
  2. Take about 20% off.  Do 2x5.
  3. Romanian Deadlift: warm up to a working weight for sets of 5.
  4. RDL: 5x5 at working weight. Do 1 Minute Plank Between Sets
  5. Grind: 10x
  6. 20 Minutes Low Impact Cardio
Posted on October 4, 2016 .