Monday, April 16th 2018
Weighted Good Mornings. 3×10. Pick a weight that is challenging but you can maintain a perfectly neutral spine. These should not be max effort sets.
Back Squat 18.104.22.168.5. For this week we will do all 5 sets at the same weight. If you know your 1RM back squat these should be in the 70-80% range. If you don’t then use a weight based off of last weeks 5×5. Ideally it would be the 3rd or 4th set you did.
5 Pull ups
10 Push ups
15 Air squats
For the next 3 or so months we will be doing 1 benchmark workout every 2-3 weeks. I highly encourage you to track these benchmark workouts so you have something to compare to in 3-4 months when we repeat. This is great data to track your progress when it comes to fitness.