Welcome back to Savage Fitness and living life outside the box. Today’s workout will consist of three couplets after a short warm-up. Each pair of moves will feature a bodyweight motion complimented with a weighted lift; in this case squats. The Idea is to either perform each pair as a super-set or to rest between moves depending on how heavy you choose to go. As always the method is simple: practice control, good form, and a full range of motion over simply gunning for the most weight. If you cannot reach bottom in your squats dial back the weight until you can. Also this isn’t a competition, be honest with yourself, if you need to do variations of the moves or scale them down do so.
The warm-up, this short series of moves will be recognizable as “Cindy” to CrossFit fans. I often use this as a warm-up because its a good way to activate the most groups of large muscles in a short period of time. Of course we won’t be going for the maximum number of rounds in 20 minutes just 3 rounds focusing on good contraction and depth of motion.
Warm-up: 3 Rounds of
5 Pullups
10 Pushups
15 Air Squats
30 Seconds of Calf Stretching
Workout: 3 Couplets
1.) 3 Rounds of:
10 Pushups
6/6 Pistol Squats
Feel free to use a bench, box, or Medicine Ball to aid your progression on Pistols if you struggle.
2.) 4 Rounds of:
5-8 Strict Pullups
10 BB Overhead Squats (start with an empty barbell if needed and work up)
3.) 4 Rounds of:
5-8 Strict Handstand Pushups
10 KB or BB Front Squats
Extra Practice: 5 Rounds of
10 Light BB Snatch Balance into Overhead Squat
