Physical Subculture

So we’re only 4 weeks out from the comp.  We’re working hard at hitting out maxes, and the supplemental work is geared to bringing up the main lifts.  The GPP has been kept at a minimum, since our workload capacity should have been brought up in prior months.  Now it’s heavy, low reps and lot’s of rest.

Max squat.  Pick your poison.  Boxes, bands, chains… front, back, Zercher… pick and choose.  Work up to your one rep max, hopefully a new one.

Front squats (unless this was your max lift). For reps, but not many. 3 sets.

Goodmornings/KB swings.  Heavy GM’s for 6-8 reps, then swing a KB for the same rep number.  Today we did towel swings (with a towel looped through the KB, creating a longer lever) with our feet on two boxes, letting the KB swing between them.

Tabata-esque drill with pistol squats. 20 seconds on, 10 seconds off, for 6 rounds (any more will dig into recovery too much).

Al swinging the KB.