Repetition
Warm-up:
0.5 mi run
4 rounds w/ 45# bar:
10 shoulder press
10 overhead squat
10 pushups
10 good mornings
3x4 squats (2 back followed by 2 front, 95, 135, 155)
4 rounds of:
8 chest-supported row (45,55,55,45)
10 dips (BW)
20 minutes heavy bag (slow pace, working jab, cross and hook from both stances)
1=7 breathing ladder using burpees (tasted my lunch at 7 so I called it)
The notation for the breathing ladders 1=7 means that I did 1 burpee, took 1 breath, did 2 burpees, took 2 breaths, did 3 burpees, took 3 breaths etc (note that you can breath as you like when you are doing the exercise). I chose a pace that induced serious huffing by round 6, which meant doing burpees at a very fast pace; I think that's too fast, as MFT suggests the breathing ladder should last 20-30 minutes. More info here.
2 comments:
Last day on squats before switching over to the deadlifts, I see...
I'm a little apprehensive of those breathing ladders - seems like a great shortcut to panic breathing.
These 2x4 squats I do are just warm-ups. I'll keep doing these on non-ME Lower days to keep the form in good shape. I also like to do the back followed immediately by front squat because it helps reinforce the differences between the two lifts.
Ladders of any type suck. These breathing ladders would be hell if you did them for 30 minutes!
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