5 x 8 Squat
Work to an 8 rep max effort. The heaviest set should be the 4th and the 5th should be a drop set unless you know, not think there’s more in the tank.
Remember you don’t have to fail at a higher weight to prove the last successful set was your true max effort. It proves nothing and isn’t good for your body and your gainz.
3 rounds of:
:40 ME Row
:40 ME Russian Kettlebell Swings 32/24kg (or heavier if you can go unbroken 40-second sets)
:40 ME Handstand Pushups
:40 ME Alternating front rack lunges 95/65
:40 ME Dumbbell Thrusters 50/35
Perform as many rounds as possible in 20 minutes of
10 Jump Squats 75/55
Same as last week except if you feel comfortable raising the weight please do.
(This is a cardio capacity workout which means pace yourself and keeps heart rate under 80%. If it creeps up higher during or immediately following a set either slow down or back off on the weight or both. BTW Jump squats will build speed and explosiveness that many of us are lacking and even the fastest of the elite can still get faster. In other words, if I say faster that doesn’t mean you’re slow it means to move faster. Just a warning this one will jack your heart rate as fast as just about anything we can do in the gym. So if a single set of jump squats puts you into the 90% heart rate zone don’t worry just let it come back down before starting your rows.)