There are 2 workouts programmed today. Do Squats & Pulls if you are working on strength. Do Abdomination (cardio) if you are working on core. Not both. See explanation below.
Squats & Pulls
Warm-up -
800 m run
50 squats
50 DB bent rows 15/20
Sit Squat Hip Mobility Stretch
Workout: 5 sets of 5 reps each
back squats AHAP
lat pull-down AHAP
Post weights used per set to comments.
Workout Notes:
“Hey WTH?! THIS isn’t our regular Thursday stuff!” Good eye friend, explanation in video below.
These are best done in straight sets.
Before you perform your first “work set” take 2 or 3 warm-up sets with a lighter weight.
Perform reps at high speed without sacrificing form.
Perform the warm-ups by progressively getting faster and faster. Not to the point of poor form though.
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.
See vid for thoughts on staying seated during HEAVY pull-downs.
Abdomination (cardio)
Masters GPP
Complete 4 rounds
2 min cardio
20 straight leg situps
20 hanging leg raises (knees to shoulders)
20 tick tocks R 25/35
20 good mornings 25/45
20 tick tocks L
Post "Done" to comments.
Standard GPP
Complete 6 rounds
2 min cardio
20 straight leg situps
20 hanging leg raises (knees to shoulders)
20 tick tocks R 25/35
20 good mornings 25/45
20 tick tocks L
Post "Done" to comments.
Workout Notes:
400 m run takes roughly 2 min.
You're not on the clock today. Just strive to get this done. It's best if you are operating at a level 7 out of 10 intensity. If you have been going flat-out all week you might even benefit from working at a level 6. If you are still fresh - STORM IT, man.
If you like, you may swap the 2 min cardio for 400 m run.
Today would be a good day to work on your cardio weaknesses. IOW do what you like for the cardio portion. Usually we like you to adhere strictly to the programming prescribed since our days build upon each other. Today, however, since you are not on the clock, and since your only measurement of success is to post "Done" you may switch the cardio portion at will. Just make a note of it to comments so you'll know how it affected you. Do not alt or sub other movements - unless you have specific needs.
Last thing. Watch those good mornings! They can leave you hobbling if you don't maintain a neutral spine throughout the movement. If you're not sure if you are maintaining a neutral spine, use the mirrors for help - OR ask a trainer/vet.
Hey WTH?! THIS isn’t our regular Thursday stuff!
Musings …