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A learned man once went to a Zen teacher to inquire about Zen. As the Zen teacher explained, the learned man would frequently interrupt him with remarks like, “Oh, yes, we have that too….” and so on.

Finally the Zen teacher stopped talking and began to serve tea to the learned man. He poured the cup full, and then kept pouring until the cup overflowed.

“Enough!” the learned man once more interrupted. “No more can go into the cup!”

“Indeed, I see,” answered the Zen teacher. “If you do not first empty the cup, how can you taste my cup of tea?”

Dynamic Warm-up and Mobility work
Then:
4×12 Walking Barbell OH Lunges – each set heavier
Then:
5×8 Back Squats – 90% your own bodyweight
5×8 Rear Foot Elevated Split Squat – 75-90% your own bodyweight
Then:
Work to your heavy Front Squat
3×2 Front Squat – 80% of your heaviest front squat
3×1 Front Squat @ 80% of your heaviest front squat + use Resistance Power Bands (Red or Purple)
Then:
15 minutes of Skipping
Then:
Cool down and Roll out

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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