Strength
Back squat
Heavy 5
Workout
10 RFT
10 KB Swings (53/35)
5 Hand release push ups
**Saving the best for last! Love me some back squatsss, and hopefully you’ve been seeing improvement not just in the weight on the bar, but your technique as well. Use that mobility work on pistol skill day to work on that ankle ROM, and that 90/90 shin box stretch to work on your hip mobility, and even scapular retraction for a good bar position in the back rack. That’s where the squat starts, so don’t neglect the upper body.
Speaking of upper body.. it got toasted earlier this week, but hopefully it’s ready for some swings and burpees. I love short workouts like this because it forces me to move *fast*, and I struggling moving at a fast, consistent pace in this time range. Aim for sub-10on this one, but keep that ROM on both movements! It can be easy to have a loosey-goosey body on those HR push ups. Yeah, I said it. The all-inclusive cue of “get TIGHT!” works great for this movement. So does squeeze your belly, butt quads, and everything down through your toes to make sure your body is fully engaged and ready to move from the ground to an elevated position in one solid motion with no sagging from the waist down’. Whichever one works for you, use it, and crush this workout, and the day!! *fist bump. exploding fists!*
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