Wednesday, July 26, 2017

S&C Test Day


Once a month we have a conditioning benchmark, and once a month we have a strength benchmark.  Today is the best one for you: the squat. We're going heavy today. Coincidentally, just yesterday I was talking about how I need to copyright my special training method of Fibonacci lifting. That's a great warm-up for your test day too. Work with your coach to make a plan to hit a new max today.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-5-3x5 - use this more like a warm up, even do clean pulls if you want to help warm up the quads.

Accessory/Skill

5 heavy swings between strength sets - don't cheat these, they'll get your hips warm and open.

Group Workout

squat to a new 1RM
compare to 3/14/17



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