Monday, 4/13
April 12, 2015Wednesday, 4/15
April 14, 2015Warm-Up
3 Rounds of
10 Pause Squats
15 Band Good Mornings
10 Supine Scorpion
5 Quadruped Extension w/ Rotation each side
then,
1 Minute Single leg Flexion with external Rotation each side
Strength – Pause Tempo Back Squat* (30 Min)
– – Prep – –
1 x 10 w bar, 5, 5
– – Work – –
2 x 5; then,
3 x 3
*Tempo for Back Squat = 2-2-X-1
– 2 count negative, pause at bottom for a full 2-1000 count, drive up explosively, hold for 1 count at the top;
– Focus on maintaining perfect position at the bottom and driving up fast without letting the hips shooting up;
– Weight should be moderate to allow for position and speed
Accessory
3 Rounds, NFT, of
12 DB/KB Walking Good Morning steps
12 DB/KB Shrugs
12-15 Band Hamstring Curls
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Slow paced day but still expecting to be sore. Even if pausing for two seconds on the squats doesn’t get me – which it will – those band hamstring curls always do.