A. Recovery Back Squats – Work up to 2×5 between 60% and 70%.
Take your time working up to these sets, really use your warm-up as a mobility session as well. Push ankle and hip flexibility at the lighter weights. Give yourself some time down in the bottom of the squat to feel everything out. Your two working sets should feel pretty comfortable, not very challenging.
B. 15 Minute moderate pace AB or Row.
Flush the system out!
C. 15 Minutes of mobility work.
All serious athletes should know what they need to be doing during this time.
D. 10 Minute skill work session.
Pick a skill, something you need work on, and hit it with light intensity for about 10 minutes.
You should Fight the urge to add anything in at higher intensity. You have to take it upon yourself to really push the threshold in the work that is given to you on the other days of the week, and to use your rest days wisely.
I’m excited because I feel we have one of the best possible training format, to help as many of you as possible. Let us know how you are doing. E-mail your photos and videos to firstname.lastname@example.org.
Ever wonder how having a 400# Back Squat & 475# Deadlift translates to competitive exercise? Ask Andrew Ramirez, who sent me this yesterday…