Strength 1
Back squat
Every 5 Minutes for 5 Rounds, 1 x 4 @ 85% 1RM
Strength 2
Yates Row
3 x 10
Optional Cashout/Accessory work
ME barbell curls
2 min – paleo chair
**Shit’s getting real today on the squats. Not a lot of time to warm up, so coaches will get you moving, but try to get in any personal hip openers you like to do to help you reach depth. I don’t want you to feel rushed building up to this weight. Yeah, it’s going to be heavy, but prioritize depth over weight.
We’ve been following up most double strength days with a push or pull movement – weighted pull ups, weighted dips, rows, etc – and we have some bent over rows today. What’s the difference here vs regular bent over rows? Hand position, for one, as you’ll be using a supinated grip – palms away. Body angle will be a little more upright, too.
Weight stays the same for all working sets of squats and rows.
Daily Reading
The Neuroscience of Cravings