Take as much time as you need to find your 3 rep max overhead squat while maintaining perfect/strict form for all reps. Take the bar from the floor to begin each set.
Begin with light bar and increase weight each set until you reach your max weight. You may only increase weight when you can perform all 3 reps to a depth at least slightly below parallel while keeping your heels firmly on the floor and your knees in a direct vertical line above your ankles. Your trainer will give you the "go" / "no go" on increasing the weight for your next set.
If you are unable to perform overhead squats properly with a weighted bar, scale back to a pvc pipe and perform 10 sets of 10 reps alternating with 10 sets of 10 reps of hand release pushups.
Warmup: 75 jumping jacks, 75 squats & 75 situps, any combination
Cool down: 2 minutes of farmer's carry/hold in place - using heavy DBs, KBs or bumper plates
Wednesday, December 28, 2011
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