Monday Group Strength and Conditioning

Today we challenge you to move awkward objects in your goblet squat. There is also a special treat called the “can challenge” if you are up for it. You’ll need a beverage can filled with liquid. Now I know this piece of -ahem- “”training equipment”” -cough cough- is no stranger to a lot of folks at PDXstrength!.. wink wink


Warm up

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges





-30 goblet squats

-2 to 4 Turkish get ups per side depending on weight


For the goblet squat, don’t be afraid to try things that seem heavy. If you don’t have a convenient weight, I’d recommend filling an old milk container or two, or a back pack or even a heavy stool or stuffed suitcase if you have the leverage. I’ve had some good success getting heavy by using a log that I hold upright like I was doing a wall ball shot. You may get some giggles if your child likes to be squatted, but don’t use a child if it’s not fun for them. In general don’t go more than 50lb or so today. But if you only have 5 or 10 lbs it’s OK.

Use the heaviest thing you can move with good form for 30 reps. Scale by reducing the number of rounds, not reps.


If you can use your goblet squat weight for the TGU, then go ahead. Otherwise you can try holding an open can or cup of liquid in your open palm without spilling it.


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