POWER | Week 26

Warm-up

For this one you will obviously do some warm up sets before finding your first official weight, but also you may want to try out the Barbell Warm Up.

Barbell Warm Up

3 Sets 
1 Minute Side to Side Squat Hold 
5 Reps Back Squat 
5 Reps Behind the Neck Thruster 
5 Reps Lunges 
5 Reps Jumping Lunges

Back Squat (3-3-3-2-2-1-1-1-1)

Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by perfoming rolling pistols.