Wednesday will be the second planed day of our new strength program. For all work, search like the last few months, we will add 5-10# to each lift. But that is only if you are moving well. Don’t be afraid to keep the weight relatively light and move well.
Workout of the Day
3 sets of 1 Behind the Neck Push Press/Jerk, 2 Overhead Squats
Work from the rack. Take 7-10 minutes to get warm and accustomed to the movement, and work up to a moderate weight for 3 working sets. 55-60% of 1RM is a good starting point.
3 sets of 8
Take 3 or 4 minutes to warm up following the PP/OHS work. Review the video. Notice the bar doesn’t touch the ground, and the knees are soft, slightly bent. This is basically a Good Morning with hands in the Deadlift/Clean position. Keep the loading light – 25-30% of 1RM Deadlift. We all have to learn this movement – it may light up the hammies much like the Goat Bag Swings. KEEP THE BAR CLOSE.
3 Overhead Squat 75/55
3 Toes to Bar
Next round do 6, then 9, then 12, then 15, then 18, etc…keep going up by 3s.
10 Plate Sit Ups
10 Russian Twists
1 minute plank
Take as much rest between sets