Warm-up:
Stadium Run (958m)
Tech:
Push Up Clinic; 30,30,30
Strict push-ups; chest to locked out arms, hands shoulder width apart with elbows tucked into your body and straight legs. No knee touches, worming (hip thrusts) or nose to the ground instead of chest and soft locks at the top. Do the 30 reps continuously without breaking if you can, or take as many breaks as you need.
Workout:
"Widowmakers" (week 5 of 6)
Low bar back-squat 20 rep max
Complete
a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last
Widowmaker weight (or start with 60-65% of your 1 rep max if it's your
first time trying these) and attempt to do 20 reps without racking it.
Breathing is the key, so make sure to breath deeply prior to the
descent and exhale near the top of your squat on the way back up.
Stop a the top of your squat, without racking it, and take 2-3 deep
breaths the minute you feel a little dizzy, and again every 1-3 reps.
The
toughest part of this exercise is ignoring the little monsters in your
head telling you to stop and rack the bar because your shoulders and
hands are cramping up, quads are burning, you're moaning like a moose
in heat, etc... but don't forget to breathe and always use a spotter.
Can anyone beat George's (58 years young) Personal Best of 240lbs.
