Daily Workout …

OYC complete:

3 rounds of: 
 33 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.

then,

3 rounds per side of:
33 SLD 15/20
rest 30 sec. between rounds.

then, 

3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.

then, 

3 rounds of 
33 walking lunges (R+L=1)
Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.

Daily Extras - Do the “Burpee Challenge”

Rookies complete - 19 burpees
Experienced Peeps complete - 33 burpees
Vets complete - 47 burpees

Workout Notes:

  1. Masters: Volume is NOT your friend. Shave reps to 15. Trust me.

  2. It's "squat" week!. 

  3. PROGRAMMING!

  4. HEED the WARNINGS. Be careful. See vid.

  5. If you are new (less than a couple of months) you are forbidden to do all of these reps. Please scale. 

  6. There should be a deliberate pause at the bottom of each BTB.

  7. SLDs can be scaled by shortening the movement. Hold the DB by one end. 

  8. Walking lunges are counted as 1+1=1 (as God intended).

  9. Take NO MORE than 30s rest.

Musings …

I was lucky enough to speak with Joe Olsen from Osteostrong today on the Podcast. Did you know that if you are over 50 and break your hip, you have a 50% chance of dying in the following 12 months?! Not a good statistic! Osteostrong is a national company that’s up-and-coming in Utah. It focuses on reversing the process of osteoporosis and osteopenia. If you, or someone you love is at risk, look them up. BTW, your risk isn’t as high if you GPP! :) Interesting conversation with Joe today. Can’t wait to share it with you. Look for that podcast to drop on the next coming Tuesday!

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