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When in doubt, do something awesome. This is a concept I "invented" after reading enough of Jim Wendler's work to make my traps grow on their own.

This philosophy is especially important when you don't have a lot of time to train. In my case I usually only have about 45 minutes of actual lifting time available to me so I prioritize on awesomeness.

Squats and strongman events are pretty awesome in my book, so I always chose to do these and then fit in a little accessory work if time permits.

Below is today's training session, which provides a perfect example.

• Mobility Work
• joint circles, bar hanging, foam rolling
• Dynamic Warm-Up
• empty barbell complex
• A1 Back Squats, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1, 500 x miss
• A2 Farmers Walks
• 145/hand x 120', 235/hand x 60, 60, 305/hand x 60, 60

Something I am considering including to improve explosiveness and athleticism is jumping between sets of squats. The idea would be to alternate warm-up sets in the squat with jumps as Jim outlines in this article.





For semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/