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A. Tempo front squats – 5×3 @ 70-73%, with a 32X1 tempo. Increase weight from last week.

B. This is a drill from physiotherapist 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.

Compare to Nov 18 2017 or Mar 22 2017.

C. Accumulate a total of 5 minutes in the single arm plank and side planks. How you divide up the time is up to you.