Band abductions, medium band x10
Hip Thruster, medium band x20
7 mins.
3 rounds, no timer
Goblet squats w/ 53# KB x20
5 mins.
Easy day to kick this off. Not every day has to hurt - just force some adaptation, yah.
Baseline measurements for the upcoming month:
Pretty much the same as all year.
For the next um, 29 more days, we'll be squatting every day with one grace day on Sundays; only going for increased volume rather than weight through the month. Base looks like this:
Workout 1 MON THU
Assist 1 Banded Hip Thrust 2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Oly Squat (245#) 3 x 3 4 x 3
Workout 2 TUE FRI
Assist 1 Banded Hip Thrust 2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Front Squat (135#) 3 x8-12 3 x8-12
Workout 3 WED SAT
Assist 1 Banded Hip Thrust 2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Goblet Squat (all at 1.5 pood) 2 x 20 2 x 20
Today's Saturday, so today was Workout 3 of Week 1.
Week 2
Assist 1 Banded Hip Thrust 3 x 20 3 x 20
Assist 2 Band Seated Hip Abduction 2 x 15 2 x 15
Back Squat increases to 3 x 4 4 x 4
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to 3 x 20 3 x 20
Week 3
Assist 1 Banded Hip Thrust 4 x 20 4 x 20
Assist 2 Band Seated Hip Abduction 2 x 20 2 x 20
Back Squat increases to 3 x 5 4 x 5
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to 4 x 20 4 x 20
Week 4
Assist 1 Banded Hip Thrust 5 x 20 5 x 20
Assist 2 Band Seated Hip Abduction 2 x 25 2 x 25
Back Squat increases to 3 x 6 4 x 6
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to 5 x 20 5 x 20
If the Oly and Front squats are way too easy, I'll increase the weight - but for now, I'll keep it all light if only to get over this nagging knee pain. Movement! Technique! Grease the groove! There's more to get excited about than moving mass.
Every other day when squat work is done and time allows, I'll rotate the three additions:
A: Clean/Y-pulls - Pendlay row/Ring dips
B: DB Thrusters/Deadlift - Weighted Chins/OH press
C: Weighted Pulls - MA Bag Work
Nothing hard, nothing over the top. Squats are the movement of the month.
8 hours - 2200/0630. 14 mins total. 24 hours, PE 5. 228/12.
No comments:
Post a Comment