Strength 1
Back squat
Every 5 Minutes for 5 Rounds – 1×3 @ 90% 1RM
Strength 2
Yates Row
3 x 8 AHAP
Optional cashout/accessory work
3×15
Banded single arm pull down
Banded pull throughs
**Knocking out our double strength day on Day 2 of the week. BOOM! Coming at ya’ with some back squats and barbell rows thanks to my man Mr. Yates.
The squat format should look familiar, but you should notice that we’re getting into some H.E.A.V.Y. shit today. Warm up. Build up. Heck, come in already warm and get ready to put some weight on the bar. Days like this are awesome, and I actually wish we had the full time to do this workout. Building up to 90% is no joke, and if you get there in 3-4 sets, 10-15 minutes, you’re not giving this workout or the weight the respect it deserves. If you ever saw me at open gym the past couple of months lifting on the weekends in preparation for my power lifting meet, you’ve seen me take a good 30 min to get up to my working weight. And then at some point you probably walked through one of my attempts to record my lift. Oh, didn’t see the phone set up on the tripod? My b. The only take away from that little tangent is this workout takes time.. get in your lifts, hit your depth, work on your breathing. This is some serious weight today.
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Stop Worrying