It’s been too long since I posted a workout, largely because I keep thinking I have to make them all for those who aren’t working out in a gym. Instead of not posting them, I will post the ones that I’m doing weekly.
Sometimes you’ll have the equipment, sometimes you won’t… so, do them when you can.
High Bar Back Squats –
Warm up with a 400 meter run. Use a broomstick or dowel to open up your hips with overhead squats for 10. With the same stick, roll your shoulders while holding the stick in long arms – rotate the stick from in front of you, all the way over your head and then behind you as far as you can go.
With an empty bar (33 lbs or 45 lbs) on a rack do 5 deep squats with the bar rested between your shoulder blades on your back.
Up the weight doing 5 squats at a time until you have to really work the last 2 reps. That’s your working weight.
At the weight that is your “working weight” do;
5-5-5 (throw some strict pull ups in between each set. 3x each)
finish with 3 sets of 3x kipping pull-ups.