Wednesday, April 29, 2015

A. Back Squats – 3 x 5-8 (Double Progression)

Used 155# and made all 3 sets of all 8 reps

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

B. Front Rack Lunges (alternate legs each step) – 3 x 16 reps (8 per leg), increasing weight each set


C. DB Box Step-ups – 3 x 12-10-8 per leg, alternating (24-20-16 reps total)
(increasing weight each set)

used 30-35-40…these were f’in hard

D. Good Mornings – 3 x 15 (light/moderate weight)

used 65#

E. 3 Rounds:

100m Farmers Walk (moderate weight)
15 Single-Leg calf Raises RIGHT LEG
15 Single-Leg calf Raises LEFT LEG

used 20kg KB’s per hand


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