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
5x3 @ 80% 1rm back squat w/ 1-2 second pause at the bottom demo
C) Zercher March
4x20 sec w/ max weight possible demo
D) Romanian Deadlift
4x10 @ 45-50% 1rm DL demo
E) 3 rounds for time:
Goblet Jump Squat x10 demo
Reverse Lunge x20 (10 ea leg) demo
V-Up x15 demo
F) Neck Flexion
1. Take a cold shower first thing upon waking.
2. Check out the "Trad America" playlist on Spotify for some Americana nostalgia!