Warm-up:

run 800 m
row 800 m
500 rope jumps
100 KB swings 25/35

Workout:

10 O/U squats R AHAP
10 O/U squats L AHAP
rest 2 min
8 O/U squats R AHAP
8 O/U squats L AHAP
rest 2 min
6 O/U squats R AHAP
6 O/U squats L AHAP
rest 2 min
4 O/U squats R AHAP
4 O/U squats L AHAP
rest 2 min
2 O/U squats R AHAP
2 O/U squats L AHAP
rest 2 min
1 O/U squats R AHAP
1 O/U squats L AHAP

Post weights used to comments.


Daily Extras - Repeat the warm-up post workout.


Workout Notes: 

Lou shows the alt.

Lou shows the alt.

  1. O/U squats are tricky. They are like OH squats in that some of you will struggle with having enough shoulder flexibility to do them. If you are one of those people, don't sweat it. It's not your fault. You were probably born that way. Try it as demo'd by Lou on the R. Yes, you can probably make strides toward having more flexible shoulders. Maybe even to the point that you'd be able to do this movement proficiently. However, some of will NOT. And efforts made toward gaining the flexibility to do this movement may undo your shoulders in ways which are NOT good.

  2. If you are one of the 3 in 10 who really don't have the shoulder flexibility to do this move, rest the OH weight on your shoulder instead, then proceed as demo'd. 

  3. It's best if you load both the OH & Under hands with the SAME weights today. 


Strength Bias -

6 sets of 5 reps each

Dead lifts AHAP
OH BB press AHAP

Post weights used per set to comments.

Strength Bias Workout Notes:

  1. Do this workout or the other, not both.

  2. Try to use heavier weights than you did last week.

  3. These are best done in straight sets.

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

  5. Perform reps at high speed without sacrificing form.

  6. You may take bars from a rack.

  7. Do NOT let heels leave the floor during press.

  8. Do the pushups with strict form.

  9. Perfect form on those DLs.


Musings …

4th Crop Hay???

A couple of you have mentioned you’ve liked following along with our farming stuff. We thought we were done, but we are not, we have a 4th crop this year. !st time in my life.

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