Skip to content

Back in the swing – kind of

September 13, 2010

It’s time to get back to the big weights today!  Squats are where we start.

I will not be joining you in your quest for big squat numbers today, as I pulled my left hamstring yesterday.  I’ve got some rehab to do, but can still guide you on your way.

Hamstring injuries, to put it lightly, SUCK

Today is when we work up to a heavy set of 5-8 reps (or as many as you can get!).  Let’s get after it!.

WORK: Squat (5)

  1. Z-Health Warmup
  2. Shoulder Work
  3. Foam Roll – Low back minimum
  4. Jump Rope
  5. Squat
    • Warmup sets = 3 reps for about 6-10 sets
    • Three work sets @ 5 reps each
    • Work up to around 75-80% 1RM for as many reps as possible
    • Example:
      • 45 x 3 x 2
      • 95 x 3 x 2
      • 135 x 3 x 2
      • 185 x 3
      • 205 x 3
      • 230 x 5
      • 265 x 5
      • 300 x AMRAP
  6. (Optional) Squat – 5-10 @ ~40-50% 1RM
  7. Ab work – Hanging leg raises
  8. Conditioning – Hills or Intervals

Rock it!!!

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: