Friday, May 8, 2015

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

used 153# for all 3 sets and made 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. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)

used 33#, 43#, 53# front rack split squats

C. RDL – Reps 15-12-12-12
***15 reps is warm-up, and then 3 working sets of 12 with same weight

went 93# for 15, then 123# for all 3 sets of 12

D. Jump Squats (bar on back) – 5 x 5 @ 25-30% max back squat
***Explode up as powerfully as possible on each rep

used 65#

E. 5 Rounds (no rest):
10 single leg calf raises right foot with deficit
10 single leg calf raises left foot with deficit
***Note, you should hold contraction at the top for 1 full second on each rep

completed

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