Welcome to the weekly workout recap. This is the week that squats nearly did me in and running took a back seat to life.
First, the squats…I LOVE to squat. It’s my #1 favorite exercise of all time and I do them all the time. Last week I took my weekly barbell squat workout to a new level. For whatever crazy reason, I decided it was a good idea to do a squat/burpee ladder down…and back up again. I do ladder workouts all the time but I don’t think I’ve ever worked my way down and back up the ladder. Ladder workouts feature an increasing or decreasing rep scheme where you start at “x” number of reps and work your way down or up. For example, in this workout I started with 10 squats and 10 burpees, then 9 squats and 9 burpees, 8 squats, 8 burppes and so on.
I frequently use ladder style workouts in my own training and with my clients. They’re awesome and work well both physically and mentally. As the body starts to fatigue the reps get shorter and as the mind begins to doubt it can do more you get motivated by thinking, “I only have to do 4 reps this time and I started with 10. I can do this!” In general, I find that any type of decreasing rep scheme workout is really motivating for my clients.
Here’s the workout if you want to try it!
A couple of notes…
– Any kind of squats you want to do here…bodyweight/air squats, goblet squats, barbell back squats…whatever goes! I did barbell back squats and went heavy on my weight on the way down and lightened up on the way back up.
– Speaking of going down and up the ladder, that’s optional. I promise it’s plenty of challenge just to go down! That’s 55 reps right there.
– The burpees can be any style that work for you. I went chest to ground but modify as needed.
Now, about that running. I slacked on my training plan this week because of work/life demands and a sore calf muscle (thanks to double unders and not running) but I’m ready to get back on it next week! Less than three weeks until race day. I’m feeling REALLY ready! 🙂
Monday
3 mile easy run
Tuesday
Strength
3 rounds:
500 meter row
15 GHD sit ups
10 strict pull ups (band assisted)
15 kettlebell swings
10 strict dumbbell press (20#)
3 rounds:
7 bench press (75#)
10 TRX rows
10 TRX pike ups
Wednesday
Hot yoga
Thursday
2 mile easy run + Squat/Burpee Ladder
10-1 reps of back squats at 115# and burppes
THEN
1-10 reps of back squats at 85# and burpees
For a whopping total of of 110 back squats and burpees. I was a hot, sweaty, jello leg mess after this workout and I was sore until Sunday. I haven’t been this sore from squatting in a very long time.
Friday
REST
I could barely sit down after Thursday’s squats.
Saturday
6 mile run at 8:30 pace
Sunday
3 mile run at 8:15 pace and yoga
What’s your most favorite exercise?
