Editor’s Note: Each Monday of the 2015-2016 football season, MEN’S FITNESS will present a workout (scalable for any fitness level) designed to burn off all the beer and pizza you probably devoured on Sunday while watching all that football. (Props if you ate healthy, though!) You can also do the routine before Monday night’s big game as a preemptive measure. Previous workouts: Week 1 | Week 2 | Week 3 | Week 4
Two former AFC powerhouses slug it out on Monday Night Football this week as Le’Veon Bell and the Pittsburgh Steelers (2-2) head out west to Qualcomm Stadium to face Phillip Rivers and the San Diego Chargers (2-2). The Steelers are fresh off of a tough 23-20 loss at home versus rival Baltimore, while the Chargers took home a hard-fought 30-27 victory over Cleveland.
This tussle between Pittsburgh and San Diego should be as much of a dog fight as their previous outings were and you should train just as hard. For week 5, MEN’S FITNESS is bringing you a workout focused on crafting quality movement that is essential for all the basic weight lifting exercises.
Doug Berninger, Performance Coordinator at the National Strength and Conditioning Association, created this workout that is centered around basic human movement. Choose a weight that’s lighter than you think you can handle, and slowly add weight as you get more comfortable with the movements.
“The most important factor is to perform quality repetitions. If you have trouble at a certain weight, don’t be afraid to decrease the load,” says Berninger. “If poor quality movement is performed, the body will become accustomed to this and bad habits will be formed.”
Barbell Overhead Squat
Sets: 4 Reps: 3
Snatch Romanian Deadlift
Sets: 4 Reps: 6
Mid-Thigh Snatch Pull
Sets: 4 Reps: 5
Behind-the-Neck Press (Snatch Grip)
Sets: 4 Reps: 4
Sets: 4 Reps: 8