Eliminated from the Competition.

Today is pretty sad day for me. We lost a crucial game in the preliminary finals yesterday... I hate losing and I'm not taking it very well.... But anyhow on to the workout routine. This next one is still part of this series. In this routine we will focus on the front squat for strengthening and total body conditioning.

WARM UP 1
Rowing 10 mins.. This exercise keeps coming up in this series because it is a great exercise and also a good warm up. It prepares the necessary muscles you are going to use during training.

WARM UP 2
20 repetitions of bodyweight squat.

WORKOUT
Front squat workout
The weight below is only used for guide line. Your weight may vary and may less or more.


Reps      Weight    Rest
5             175lbs    90s
5             175lbs    90s
5             175lbs    90s
5             175lbs    90s
5             175lbs    90s

COOL-DOWN
Now this last portion of the workout may the cool-down but it may feel like a workout nonetheless.
It is a very challenging cool-down if you ask me.. So here it is.

In this portion your goal is to reach 200 pushups. You will perform this workout using a ladder routine. When I did this workout I did it partnered with my friend. It makes it a lot easier and you can push each throughout the training session. So it works like this, you will do ladders of 1 to 5. In total you will do 13 ladders plus 5 extra pushups at the end. To start you will do 1 pushup and hold at the top position. Then your partner will do 1. Then you do 2 he does 2. You do 3 he does 3. You do 4 he does 4. You 5 he does 5.  Your only rest is the time it takes for your partner to do pushups.

In all this approach allows you to do a large volume of quality work. So there is no reason the pushups shouldn't be done explosively and be perfect. You can also use this approach for knee raises and pullups.

So there u have it enjoy and work hard. Again remember to challenge yourself but if its too difficult start small and work your way up to the ultimate goal.