April 22, 2021

Posted By: Christi

Back Squat

This is our third week of working through a simple linear progression with this lift. Again, the goal is to see the loading go up on the barbell for all of our work sets since we have lower rep schemes set up for the day. Reminder that we aren’t going for broke on the first set of 6 reps. Each work set should be tough but leave some room in the tank so we can have productive work sets to follow and increased weight on the barbell. Rest no less than 2 minutes and no more than 4 minutes on any work set.

Accessory Lifts

Bulgarian Split Squat
3×8 L/8 R

Single leg work with the Bulgarian split squat today. These are tough and you can hold the loading anywhere you want. At your hips, front rack, back, etc. You can even change up the object if you want.

3 rounds for quality of:
10 L Teapots, pick load
15 Supermans
10 R Teapots, pick load
10 Landmine Rotations, pick load
Bird Dog, L 20 secs/R 20 secs

Familiar movements if you have been around for a while. Focus on quality of movement here and use loading that allows for this on the teapot.