WHITEBOARD – 13 November 2013

Posted by beyultraining on November 13, 2013 · 3 Comments 

Workload:

Pause Back Squat: 4 sets of 5 at 90.00% of your sets of 6 on Monday

Then:

15 Minute Bike Ride
*Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension.

Notes: Do enough mobility work to hit some nice positioning of the squats and then hop on the bike to recover. It you do not have a stable bottom position, before standard back squats with a slow eccentric (lowering – 5 seconds).  Hammer mobility work after for a good 20-30 minutes.

Look, even gymnasts squat :

Filed under Workouts of the Day

Comments
3 Responses to “WHITEBOARD – 13 November 2013”
  1. Dara's avatar Dara says:
    November 13, 2013 at 11:30 AM

    Hotel mod? Treadmills and DB rack

    Reply

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...