Workout of the Week 7

Full Body Strength Day

Today’s workout isn’t your typical push day. It’s an upper and lower push emphasis day with some extra posterior work at the end because you can never have too healthy and strong of hamstrings.

As always, begin with your own warm up although I’d recommend hitting all the joints. If you’re struggling to figure out what that means try doing some pushups, inverted rows, squats, lunges, or light hinging along with a couple sets of carries. That should do the trick.

A1. Close Grip Bench 5x6 @ 70% of regular grip bench
B1. Leg Extension 3x10-15
C1. Pause Back Squat (3 count pause in hole) 3x5 @ RPE 7-8
D1. Back Squat 1x20 @57-62%
E1. Hyperextension 1 rest pause set

Training Notes: The leg extensions today act as pre-fatigue for the squats. We want to pump up the quads a bit before the heavy pause squats. You can go heavier for that set of 20 but not at the expense of form and we want to still move through it relatively quickly. It should not take an entire 5 minutes to do a set of 20 for this session.

Finish the session with a set of 7 to 12 reps of hyperextensions then hit a rest pause. After our set of 7 to 12, rest 20 to 30 seconds and do AMRAP. Repeat this 3-5 times until sufficiently fatigued or until you can no longer complete at least 5 reps.

If you have some spare time work the core or finish with some isometric lunges. Overtraining is a boogeyman, train hard, sleep, and drink your milk.