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A. Back squat – Find your 5 rep max.

B. This is a drill from Gray Cook. For 10 minutes, your goal is to move continuously (video demo). It’s not for reps, and it’s not for load. Pick a medium weight. Your goal is good form in each position.

  • Starting with a KB in your right hand and pressed overhead, you are going to walk laps. When your form breaks down, you are going to move the KB to the front rack position (same side). When that breaks down, you move to a suitcase carry.
  • When you get tired in the carry, you switch arms, and move to an overhead carry with the left arm. When your overhead form breaks down, you move to a left front rack position, and so on.

C. 4 max effort sets of stir-the-pot on an exercise ball.