Week Five - Day Two - Max Effort Squat

A.M. Cardio: Mow the lawn! (1 hour)

Buy In (25 minutes): Catalyst Athletics Standard Warm Up, Goblet Squats, bootstrapper squats, Frogs, Foam rolling, bar squats

Workout (45 minutes):

Max Effort Squat

Back Squat (If you haven't maxed yet, use a projected max and work toward a new PR!)

Work up to a 3RM using the following 5 set formula:

Set 1: 8 Reps at 75% or above
Set 2: 5 Reps at 85% or above
Set 3: 3 Reps at 90% or above
Set 4: 3 Reps at 95%
Set 5: Go for your 3 Rep Max (100%)

5 minutes rest between each

Unilateral Movement: Reverse lunges 3 sets of 12 reps (6 each leg) 90 seconds rest

Hamstring/Posterior Chain Movement: Stability Ball Hamstring Curls 3 sets of 12 reps 90 seconds rest

Abs: Eite FTS Minx Ball Knee Ins 3 times through 90 seconds rest

Cashout (4 minutes): Tabata Jump Rope! 20 seconds on, 10 seconds off, 8 times

Stretch and Foam roll again if needed!

-----------------------------------------------------
Matt starts training today with Coach Mike down at Praxis Strength Training. I'm so excited for him!