First time? Check out the Training and Warmup Guide HERE
Deload week has passed and now we are moving back into volume squats, working our way each week to everyone's favorite - 1rm testing!
Remember, you should be warming up and cooling down with 10 minutes of cardio of your choice, regardless of what is involved in the session. This can be steady state, or you can choose to do intervals. The sprinting and rucking that's in the program 3-4x per week as structured cardio is separate, and this is MORE than enough work!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A) Trap Bar Jump
3x5 with a light weight demo
B) Back Squat
Work to a heavy single! demo
C) Zercher Squat
4x8, heavier each set demo
D) Landmine Romanian Deadlift
4x12 w/ 60-sec rest demo
E) Single-leg Leg Extension
4x15 ea leg demo
*get FULL extension, pause for 1 second at the top, then a controlled descent.
F) Neck Flexion
1. Take a cold shower first thing upon waking.
2. Send me some lifting videos on IG so I can check out your technique - especially useful during this max out week!