Welcome back and happy Saturday family! Hope everyone has begun their weekend on a positive note by getting grocery shopping done, paying your end-of-month bills or simply eating meals at home with the family. However it is you are spending your weekend, I am here as your alarm clock saying: “Ready, set, get to working (out)!”
Who wants to really workout on the weekends? Can’t I just get a break coach? Coach says “of course you can get a break, but let me ask you: do you want 99% of the results or 110%?
Well, of course, I would not lead you astray and say don’t give yourself a break from a grueling week of work, kids, work-life imbalance and other factors that welcome themselves into our lives even when the door is closed. Here, sit down, inhale (1,2,3,4), hold (1,2) and exhale (1,2,3,4) repeat. Easy right? Okay you’re done. Sike!
Okay, okay, enough of the short talk and joking around that you have to put up with me. Now to the fun part (act excited!!). Today’s WOD consists of a back workout I did today; however this is not intended to put you through hell; rather I am going to take you to heaven and back to Earth by the end. See below for today’s workout:
- Deadlifts: Begin with an Olympic 45lb. barbell w/o weights and target two (2) sets of 10 to 12 rep range. For the third and fourth set, your target rep range is 8 to 10. For your fifth set, your target rep range is 6 to 8 and for your sixth and final set, your rep range varies from 1 to 4. **By the time you are at set five and up, you are repping out and have to maintain form, focus and effective quality lifting techniques.
2. Bent-Over Rows: Utilizing an Olympic 45lb. barbell add 5 to 10lbs for the initial set. By this time, your muscles are getting that “pump”, your body temperature and HR are increasing and blood flow is steady. For the purpose of this exercise, you will complete four (4) sets of 8 to 10 rep range. You may maintain the weight plates on the same number or gradually increase 5 to 10lbs. up from the previous set.
3. Trap Shrugs: Utilize a trap bar or Olympic 45lb. barbell for a target of 80 to 100 total reps. For those at beginner or intermediate level, you want the weight to be challenging but not too difficult as you advance per set. You will complete a total of four (4) sets of 20 to 25 rep range. Begin with the lightest possible weight and gradually add 5, 10 or 15lbs. to the next weight. Maintain a steady, consistent pace to be most effective and hold when shrugging to attain the greatest gains!
And that’s all folks! (Bugs voice)
Thank you for reading this article and please feel free to drop a comment below on what you liked, disliked and what you would like to see in the near future. I wish you and your families a wonderful and stress-free weekend!
Sources:
Unknown, A. (2018). 5 Awesome Benefits of The Trap Bar. Garage Gym Lab. Retrieved
from: https://garagegymlab.com/5-awesome-benefits-trap-bar/
Worthington, M. (2020). What’s The WOD? Decoding The Language of Crossfit. Men’s
Journal. Retrieved from: https://www.mensjournal.com/health-fitness/what-wod-
decoding-language-crossfit/
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