In Blog, Workout of the Day

Monday, April 16th 2018


Pre Strength


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  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.


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