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October 5, 2015

Strength

Back Squat 10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   Be sure to review how to ditch a back squat and use spotters when needed.

AMRAP in 10 Minutes

15 Kettlebell Swings 32/24 kg
15 Push-Ups with feet on a 45 lb Plate
200M Run

Workout notes: This workout has two difficult components that require a good deal of upper body strength segmented with 200M runs.  With functional movements like these we’re never isolating single joints or muscle groups but the workout is structured in such a way that you should consider the recovery in the arms as you are running but the push-ups are largely a strength based movement so you can push the pace on the run.  We’re suggesting a heavier kettlebell and scaling the push-ups up to a increased level of difficulty.  If you are still working on the strength required to do push ups from the floor use this opportunity to test a more difficult method.

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