Squat/Pull, Foundations 3, Block 3

Today’s workout takes advantage of a single set to failure. Sets to failure work by focussing on metabolic stress and muscle fibre recruitment, two key requirements for muscle growth.

Squat variation 20X1
3 sets of 6 reps to warm up to a tough set for 6 reps. Then…
6, 6, 6+ reps, 90-seconds rest between sets
*In this workout, you’ll perform 3 heavy sets of 6 reps. After each set, if you feel like you could have performed more than 2 additional reps, you’ll add weight. In the third and final set, you’ll perform as many reps as possible.

5 sets:
10 strict pull-ups
60-seconds rest between sets

4 sets:
12 reps per arm, 3-point dumbbell row, no rest
20 kettlebell swings, 60-seconds rest

3 sets:
Max reps, prone shoulder external rotation with plates, no rest
30-60 seconds reverse hollow hold with alternating single-leg lift, 60-seconds rest

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.