Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.
Lets get after some!
As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!
Wednesday 2nd July
A): Back Squat, 3 x 5. (Tempo of: 20X1*. Load @ 75-80% of 1RM,).
(Note: Take a couple warm up sets to feel the body out. The load today is to be no more than 50% of your 1RM. Keep the SAME WEIGHT ON THE BAR FOR THE 3 SETS! We repeat, keep the same weight on the bar for all 3 working sets!! This is not a “10 – 10 – 10”, it is a “3 x 10”).
*= 20X1 is the tempo requested on all parts of the squat movement in seconds. The first number (2) is asking you to take 2 full seconds on your descent to the bottom of the squat. The second number (0) is saying to not spend any time pausing in the bottom of the squat. The third number (X) is telling you to explosively drive! up out of the squat, we use the letter X to better describe the urgency of the fact. Lastly the fourth number you see (1) is saying to spend 1 full second at the top before you begin your descent, don’t ignore it, spend that second at the top as requested and don’t rush back into it (likewise don’t take longer either).
To summarise here is the breakdown of tempo:
2 seconds down to bottom
0 seconds spent at the bottom
X explode up!
1 second back at the top before your next rep.
B): 30 Minutes of good quality MOBILITY !
Pick the two most troublesome areas to you and get after them! Spend at least 10 mins on each.
Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.