This is one of my favorite workouts for a quick in-and-out when pressed for time. Use a light weight and move fast: 35-50% 1RM is fine.
- 3 minutes: As many reps as possible without racking the bar.
- 2 minutes: As many reps as possible without racking the bar.
- 1 minute: As many reps as possible without racking the bar.
This information was taken from the article “4 Ways to Build Mental Toughness” click HERE to see the original article
Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.
A1:Back Squat 5×5 @ 85% 1 RM
B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)
C1: Deep Pause Back Squat @ 40% 1 RM 3 x 10
WHAT IS…. Deep Pause Back Squat: I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.
HOW TO.. TRX Single Leg Squat… click HERE to see video
I split my training progressions into 4-week blocks or if you want to get technical “Mesocycles” . I’ve been focusing very intensely on weightlifting over the last 12 weeks and have come to realize that my cardio is starting to pay the price.
My goal for the next 4-week block is to find an optimal ratio of strength to cardio training where I can continue to put weight on the bar while simultaneously build my cardio back and make time for Yoga.
I am one of those lucky people that have a lot of time to work out as I run my own gym and live beside a football field and track. I have come up with the basic template that will incorporate several 2/day workouts.
The real question for me is finding the ratio of work to rest so I can recover and continue to make progressions. Each session will be short and to the point.
I’ve made this template on the assumption that every 2 days of hard work I will take at least 1 day of full rest or light Yoga as I’ve found this works well for my body. Some people can go 3 on 1 off but I wouldn’t push it past that.
**What is 5/3/1 click HERE (due to the increase in load from the cardio/yoga sessions I will only do essential accessory work in my 5/3/1 sessions)
PM: Back Squat (5/3/1)
AM: Lane Swimming
PM: Overhead Press (5/3/1)
AM: Sprints/Speed Work
PM: Deadlift (5/3/1)
PM: Bench Press (5/3/1)
Yoga or Rest
Yoga or Rest
- A1:Deadlift @ 90% 3 RM— AMRAP 2:00 (as many reps as possible)
- B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)
MET CON: (as fast as possible)
- DEADLIFT @ 80% 3 RM (21-15-9-5)
- HANDSTAND HOLD (2:00-1:30-1:00-:30)