Warm-up -

800 m run
50 squats
50 mid cable rows 7/10

Workout: 6 rounds of

5 back squats AHAP
20 lunge steps (R+l=2)
5 lat pull-downs AHAP

Post weights used per set to comments.

Workout Notes:

  1. Not on the clock during the workout. Just stay busy.

  2. Staying busy should keep you HR up a smidge. It’s intended but not at the expense of the HEAVY!

  3. Before you perform your first “work set” take 2 or 3 warm-up sets with a lighter weight of each movement.

  4. Perform HEAVY reps at high speed without sacrificing form.

  5. Perform the warm-ups by progressively getting faster and faster. Not to the point of poor form though.

  6. Perfect form on those back squats! If you have a little back trouble, keep the movement a little shallow today. We have a VERY long time to get lower and lower. It’ll come. Don’t force it today.

  7. Weight those lunge steps if you are breezing them.

Musings …

Let’s stay the course with this “Bossame” thing. It isn’t the popular choice, but it is the right one! Thanks for keeping me in line all!

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