11-12-20 WEEK 2 of 3 week cycle. THURSDAY D/E lower body

Main work

  • Box squats 10x2x55% +25% band tension or chains
  • Deadlifts 10x1x65% chains or bands if it moves with speed

Auxiliary work

  • Reverse hyper 5x15 @70% of your 1rep max squat weight
    Note- if you're new to loading the reverse hyper, it's okay to pull back and work up to the percentages over time. Keep in mind the end goal of getting there.
  • Banded hamstring curls 5x30
  • Weighted calf raises 5x10-20
    Take these with caution, don't go balls to the wall if you haven't been doing much of these. Weight can be in hands or ssb on back
  • superset the following:
    • 4x6 single leg deadlift  each side
    • 4x6 weighted front foot elevated reverse lunges each side

Second workout

  • 20 min AMRAP:
    • 1/2 trip HEAVY sled trip (in our gym that's 1 down + 1 back)
    • 50 ab of choice
    • 10 back extension or GHD

 


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