4 Rounds
Run 1 mile (1% inclune if you’re on a treadmill)
Video demos posted below the workout. If you’re not comfortable with the unilateral high pull, then stick with the bilateral high pull. Record your time and loads.
If you can pull off any of the variants (1 arm or Contra Burp) then go ahead with that. If you can’t…no worries. There’s enough challenge built in here in the first place. The video demos are posted below. If the quarter mile sprints are to be completed on a treadmill, set the incline to 1%.
5 sets
The grandaddy of all squats. Master this, and there pretty much isn’t a body weight exercise your legs and balance can’t handle. Sure, we can progress the pistol to a more challenging level, but let’s get the basics first.
Squat Press 5,000lbs. Record time and load.
I don’t care what load you pick. Just pick a load you can lift repeatedly. Every time you lift that load, you add that much more weight to your total. If you need to change loads in the middle, fine. Just make sure to calculate accordingly.
So, for example, if I were to drop squat 95#, I would have to complete 52 reps.
Record load, reps and time to complete. Refer to the videos and use common sense when choosing to participate!
Now MOVE!
You can just tell by looking at this that Tuesday is going to be ugly.
10 rounds. First round has 10 reps, second has 9, third has 8….the tenth has 1.
Squat Damnit!
There is nothing more functional, nothing more applicable, and nothing SAFER in training than the squat.
End of story. I don’t want to hear it. Scream whatever kind of shearing forces, compressive forces, lower back issues you want to. If you move through your day on two feet on a regular basis, you should be doing some sort of squatting.
You squat every morning getting out of bed, every time you get up from your morning constitutional, get out of the car, up off the subway seat… You squat. Shouldn’t you practice to be better, more efficient and stronger at it? Knee problems, hip issues, lower back problems; there is a variant of the squat that can and actually will help you improve. That having been said, if you have any of those issues, remember, consult a licensed professional before taking on any physically exertive activities. Learn your limitations, how to work with them and get busy improving your strength and mobility.
Pick a sandbag up off the floor. Stand up off a 6” to 12” step repeatedly. Put on a backpack full of books and squat down to touch the floor, stand up, rinse and repeat. Load a bar with your 3 rep maximal load and go to town. Whatever. There is a variant that fits your level in such a way as to challenge your fitness and coordination.
You’re working posture, coordination, legs, hips, back, shoulders, proprioception, balance…The sheer act of walking is a form of reciprocating unilateral squat. So find something, put it on the ground or some place that lends its self to easy loading and PICK IT UP!!