Today is the day. Eight weeks of hard work is about to manifest itself as success. I have been so impressed with how dedicated everyone has been not only to the program, but to their Back Squat Technique. Being disciplined with how you move is to me, more impressive than how much weight you move or how fast you move. Approach today with intent from the moment you touch the barbell; even your initial set with the empty bar needs to be focused.
You have put in the work. Visualize your success tomorrow, and get after it.
Warm up:
| 4 Rounds: |
| 1:00 Row |
| 1:00 Goblet squat hold (1,2) |
| Single leg Glute bridge .30 L/R (3,4) |
|
| then, |
|
| Hip Flow Complex |
| (10x each phase: 1,2,3) |
Strength:
| [25:00+] |
| Back Squat; |
| 10-5-5-3-3-2-1-1-1 |
| building to 1RM |
Recovery:
| Marsh Mile recovery run |
| OR |
| 2000m Row (recovery pace) |
| 4:00 (2:00 L/R) |
| 1. Couch Stretch |
| 2. Pigeon pose |
