Press and Goblet Squat Rep Pyramid

Merry Christmas and happy holidays, everybody! I had a gap in my Christmas Day festivities, so I decided to do a quick rep pyramid workout. Basically you pick two techniques - the first set of reps for the first technique starts low, and the second set of the second technique starts high.  The reps for the first set/technique go up, while the reps for the second set/technique go down.  Then you switch the numbers! For instance, the one I picked today was with the Military Press and the Goblet Squat.

The Pyramid

MILITARY PRESS - 1 RIGHT, 1 LEFT

GOBLET SQUAT - 5

MILITARY PRESS - 2 RIGHT, 2 LEFT

GOBLET SQUAT - 4

MILITARY PRESS - 3 RIGHT, 3 LEFT

GOBLET SQUAT - 3

---PRESSES GO UP TO 5 RIGHT, 5 LEFT---

---SQUATS GO DOWN TO 1---

THEN...

MILITARY PRESS - 4 RIGHT, 4 LEFT

GOBLET SQUAT - 2

MILITARY PRESS - 3 RIGHT, 3 LEFT

GOBLET SQUAT - 3

---PRESSES GO DOWN TO 1 RIGHT, 1 LEFT---

---SQUATS GO UP TO 5---

This is a quick way to get an effective workout... especially if you don't want to look at a cue sheet for what to do! Rest as much as needed, especially when you get to the top of the pyramid (Military Presses at 5, Squats at 1). I would work with a weight that you can comfortably press for 8-10 reps each side (should be challenging, but no signs of failure to lock out the elbow). My preferred way to end this workout is to simply go for a 20 minute walk to cool down... or a nice hike if you can!