AUG 25, 2011
THURSDAY
STRENGTH
Warm Up: 3 Rounds of
5x Snatch Grip RDL's
3x Hang Power Snatch
5x Over Head Squat
3x Y&L Shoulder Mobility
Foam Roller
1) 8 Rounds of
3x Overhead Squat - increase weight until 3 is hard but doable
Hip Swivel Stretch
2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable (a good goal is bodyweight or beyond)
right into...
2x Plyo Depth Push Up - increase height
Prisoner's Stretch
3) 5 Rounds of
10x DB RDLs - increase weight
2x Lunge Jumps 2/2
10x Poor Man's Leg Curl 10/10
In Step Stretch
The legs should feel a little better after the run yesterday, but the remaining soreness will be worked out today.
The Over Head Squat is a great total body exercise, but it takes some getting used to. The first time I did an Over Head Squat, I could back squat a house, but could only do the bar unloaded for a few squats over head. Don't get frustrated and concentrate on your form. If you have any flaws in your squat form, the over head squat will magnify them. Stay back on your heals, lock out your arms, push your hips back, and only increase the weight when your form allows it.
Again, we publish these sessions roughly a week early so you can get an idea of what to expect. Don't try to do them as I publish them because we modify and adjust them depending on how our lab rats respond.
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