This Friday is drinks and/or socializing at Two Birds Taphouse. See you around 8 p.m.!
What I’m Reading: The Difference Between Open-Minded and Closed-Minded People (via Farnam Street) – “Before you smugly slap an open-minded sticker on your chest, consider this: closed-minded people would never consider that they could actually be closed-minded. In fact, their perceived open-mindedness is what’s so dangerous…. These are tough questions to answer. Nobody wants to admit to themselves that they’re closed-minded. But the advantages of having that courage are massive. The ability to change your mind is a superpower.”
0:00 – 12:00
Super Dynamic Warmup
12:00 – 20:00
Hip Activation Drills
15 minutes E3MOM (20:00 – 35:00)
TEMPO SQUATS: 42X1
Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.
5 Back Squats
L4 – 205/155#*
L3 – 175/125#*
L2 – 135/95#*
*IF LAST WEEK’S LOAD WAS COMFORTABLE, INCREASE BY 10# THIS WEEK*
5 Double Kettlebell Squats
As always these are suggested weights. Tempo training should make light weights feel much heavier. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.
35:00 – 45:00
Split Squats/Bulgarian Split Squats
Box or Bench Squat Jumps
45:00 – 60:00
8/8 Bulgarian Split Squats (contralateral suitcase hold)
16 Box Squat Jumps (no weight)
L4 – 32/24
L3 – 28/22
L2 – no rx (aim for 20/16 minimum)
10/10 Split Squats (goblet if possible)
12 Squat Box Jumps (no weight)
If you’re planning to train tomorrow, you shouldn’t do this part of the workout.
(after class, may be done at home if you want)
Burpees – 5 minutes or 100 reps, whichever comes first.