Warm-up -

800 m run
50 squats
50 mid cable rows 7/10

Workout: 6 rounds of

5 back squats AHAP
5 lat pull-downs AHAP
15 DB biceps curls AHAP

Post weights used per set to comments.

Workout Notes:

  1. Not onChanged it up for a little more emphasis on arms today!

  2. Not on the clock during the workout. Just stay busy.

  3. Staying busy should keep you HR up a smidge. It’s intended but not at the expense of the HEAVY!

  4. Before you perform your first “work set” take 2 or 3 warm-up sets with a lighter weight of each movement.

  5. Perform HEAVY reps at high speed without sacrificing form.

  6. Perform the warm-ups by progressively getting faster and faster. Not to the point of poor form though.

  7. Perfect form on those back squats! If you have a little back trouble, keep the movement a little shallow today. We have a VERY long time to get lower and lower. It’ll come. Don’t force it today.

  8. Weight those lunge steps if you are breezing them.

Musings …

80% of Americans have missed a day of work due to back pain. Here is a little workout that can help speed them back (hehe) to health!

Using Your Fitness …

“Climbing up the face of Chinscraper. No trail was visible with a foot of snow up there. Dumb idea, but lots of fun! 16+ mile loop with around 5500ft of elevation gain.” - Azure

Azure Gaskill scrambling up “Chinscraper.”

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