Connection (push)
This months push we return to bilateral squatting. We encourage you to select a squat variation you have not tried previously. Options include belt squat, back squat with the safety bar, or sandbag/ dball squat. Remember that the rep range can be 8-30 reps, but whatever the set you choose to execute, you should only be leaving 1-3 reps in the tank when you stop. Adjust load accordingly.
If you are interested in more power training and pure strength, you can reduce to 4-6 reps. This requires more experience and higher skill to feel confident at these more maximal loads that require power.
For upper body strength we go back to a single arm movement with the Landmine press. If you are more experienced, try a single arm landmine push press vs the traditional strict press.
For stamina, the first superset is a unilateral squat pattern of a static split squat. This could be bulgarian, or front foot or both feet elevated/ defitict, or simply done on the floor. Options for loading include dumbbells in hands, a safety bar across the back, a feedsack across the back, or even a trap bar. Pair this with a heavy piston push (Trials???)
Second stamina superset includes a burner with the IYT loaded (if possible) into plyometrics. Adjust squat jumps to your needs with load or without and using the soft sanddune stepper or the floor.
Finally, core finishes of the initial portion of a turkish get up, the turkish situp, are paired with plank up downs.
