Tuesday, 10/26/21

First time? Check out the Training and Warmup Guide HERE

Working some lower body explosive and strength today. It's deload week, which simply means that the total load will be slightly lower - however, you should still be lifting with INTENSITY and make the most of the training day!

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) 1 and 1/4 back squat

3x5 @ 70% 1rm back squat demo

C) Zercher March

4x20 sec w/ max weight possible demo

D) Dimel Deadlift

2x20 @ 30% 1rm DL demo

E1) Neck Flexion

3x15 demo

E2) Forearm Plank

3x1:00-1:30 demo

DEVELOPMENT:

1. Take a cold shower first thing upon waking.

2. Some supplement recommendations EVERYONE should be taking:

Magnesium Glycinate (2 pills 2x/day)

ZMA  (3 pills before bed)

Chromium (1/2 the amount of carbs you eat per day)

Methyl B-12 (1 pill in AM)

B-6 (1 pill in AM)

Folate (2 pills in AM)